OHS-HRPU

Monday August 20, 2012

WOD

9 min AMRAP

16 OHS (95/65/45) 8 Hand Release Push Ups

Skill/Strength:

Deload Week Front Squats 5-5-5 45-55-65% 1RM of Back Squat

Shoulder Press 5-5-5 50-60-70% 1RM

Warm Up:

400 m run then 2 rounds 7 C2B 7 Ring Dips 7 GHD Sit-Ups 10 Squat Tuck Jumps DROM

5:30 am

Jack 5 rounds + 11 15#

Amy 4 rounds + 6 25#

Vince 4 rounds + 11 Rx

Jim D 3 rounds Rx

Mike L 2 rounds + 1 Rx

Maria 4 rounds + 6 15#

6:30

Nick K 2 rounds + 8 75#

Chris W 4 rounds 75#

Victor 2 rounds + 5 35#

Randy 2 rounds + 3 65#

Sez 4 rounds + 3 55#

Ryan 4 rounds  Rx

9:00

Sew 6 65#

Dave 6+16 65/45#

MK 6+11 modified

Mollie 5+15 35#

Mary Clare 6+4 35#

10:00

Brennan 5+5 25#

Fetz Rx 4+12

Matt 5+15 55#

Mike K Rx 5

Dan 4 65#

Jay Rx 4+7

4:00

Rick 4+11 55#

Tom Rx 4+12

Diane 6 25#

Jen M 6 25#

Danielle 4+20 25#

Drew Rx 4+3

Janelle 7+4 25#

5:00

Nick 5 75#

Josh 5+10 65#

Dennis 3+21 55#

Ken 6+6 55#

Jail 6+6 30#

6:00

Fred Rx 7+1

Lynne 6+6 pvc

Patty 6+3 40#

Erin 6+10 40#

7:00

Chris G Rx 5+6

Shane Rx 4+1

Olga 4+16 45#

Jill 6+5 45#

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