Swing and Sit Up

Thursday, June 13, 2012

For Time

400m Run

30 Kb swings 53/35

30 Ab mat sit ups

20 Kb Swings

20 Ab mat sit ups

10 kb swings

10 Ab mat sit ups

400m Run

Warm up:

3 min DU's

15 Wall facing squats

12 Good mornings

5 Per leg, Jumping Lunges

10 Ball slams

10 Lying Down Kips/Hip Extensions

DROM

Strength/Skill:

Deadlifts 5-3-2-1-1-1

5:30am

Mike H 6:47 Rx+ 70#

Tracy 7:35 Rx

Wendy 10:28 Rx

Patty 8:35, 25#

Maria 9:13 20#

Jim S 7:57 Rx

Vince 7:11 Rx

Jill 9:38 25#

Amy 10:40 24#

Mike L 8:28 Rx

6:30

Jim 10:21 Rx

Nick 7:52 Rx

Aaron 11:01 Rx

Courtney 7:44 Rx

Morgan 7:01, 25#

Victor 10:29 25#

Mk 6:44 Rx

Mary 11:02 Rx

Ed 9:23 Rx

9:00am

Diane 10:31

Mark 11:49

Mary Clare 11:05 Rx

Katie 10:43

Kathleen 10:35

Nola 9:56 Rx

Bill 11:50

10:00am

Claudia 7:56 Rx

Paul 9:59

Fetz 8:06 Rx

Intern 6:46 Rx

Majka 6:33 Rx

Ryan 8:32 Rx

Dan 10:56

Nick 9:03, 44#

Chris G 8:37 Rx

John Mc 7:37 Rx

Reese Mc 8:30, 9#

4:00

Tom 9:39 Rx

Terese 8:28 25#

Jim H 7:56 28#

Genelle 9:13 18#

Shane 6:19 Rx

5:00

Lynne 10:36 18#

Bonk 5:49 Rx

6:00 pm

Sue 8:32 18#

7:00 8:04

Heather 8:20 20#

Jennifer 8:33 25#

Felipe 8:52 Rx and a Muscle Up to Boot!

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