MK! So blame her

Monday July 23, 2012

WOD

MK!

21-15-9 Burpee Pull ups KB swings (53/35)

Warm up

3 rounds 3 muscle ups (9 Pu/9Rd) 5 HSPU 10 sec hallow rocks 20 air squats DROM Foam Roller

Skill/Strength

Deload Week

Back squats + Push Press

Warm Up 50-55-60%

3-3-3 65-75-85%

5:30am

Donota 10:08

Maria 9:55

Jack 8:25, 35#

Jill 10:10

Amy 10:15

Wendy 9:49

Grande 7:53 Rx

6:30am

Victor 8:42

Victor Jr 7:56

Aaron 8:17

9:00am On-Ramp

Rick 8:53

MC 6:56

Mollie 7:23

Katie 10:17

10:00am

Bill 11:27

Jo 9:42

Jim S 10:25

Fetz 7:32

Kane 8:41

Mike K 11:15

4:00pm

Jail 7:00

Genelle 7:54

Majka 6:30 Rx

Tony 8:23

Jen M 7:35

Tom 8:28

Mary B 7:18

5:00 pm

Julie 8:00

Janelle 8:02

Fred 4:25 Rx

Nick J 9:31 Rx

Danielle 8:40

6:00 pm

Mike L 9:48 Rx

Patty 10:48

Erik 11:03

Joe 11:02

Ryan 7:48

7:00 pm

Estrella 9:01

Heather 8:24

Dennis 12:32

Bridget 7:59