343 Sept 11 Honor WOD

Tuesday September 11, 2012

“343″

100 Deadlifts 145/115 30 m Lunges 100 Power Cleans 95/65 30 m Lunges 100 Ground to Overhead 65/35 43 Burpees Men load a 45# pound bar – women load a 15# bar. First plate is 10#, second plate 15#, third plate 25#. Remove the outer plate after the completion of each lift.

This will be a very long and difficult WOD.  Please arrive on time or early and get through your warm up in a timely maner.  We know this looks and will be very difficult, but please remember the sacrifice and come and work hard in the Fallen's honor.  We would greatly appreciate a high turnout for all class sessions today.

Skill/Strength:

WOD overview Standards

Warm Up:

500 m row 10 GHD Sit Ups 10 GHD Back Extensions 10 Hand Release Push Ups 10 Squat Tuck Jumps Wrist Circles KB Halos DROM

5:30 am

Jack 44:18 105/75/55

Amy 42:13 75/45/25

Jill 43:00 85/55/35

Mike L 44:07 Rx

6:30 am

Morgan 41:48 85/55/35

Victor 40:33 65/35/35

Chris W 47:17 Rx

9:00 am

Randy 42:57 105/75/55

Kevin 49:37 95/85/45

Raegan 49:57 85/65/35

Bill 49:02 Rx

Chris G (Full Fire Gear) 43:28 Rx

Mary Claire 48:50 85/55/35

Rick 49:02 95/65/45

10:00 am

Amy (welcome, Hell of a first WOD) 33:52 (50 reps) 55/35/15

Tony W 36:10 115/65/35

Mike Kelly 56:18 Rx

Coach John 33:32 Rx

4:00 pm

Dave 57:41 Rx

Fetz 45:52 Rx

Tracy 52:30 Rx

5:00 pm

Joe 45:59 Rx

6:00 pm

Kavs 35:59 45/25/15 50 Reps CF Moms

Brennan 45:33 Rx

Sew 46:16 Rx + (Full Fire Gear)

JoAnn 46:19 75/45/25

Genelle 48:20 75/45/25

7:00 pm

Nick J 53:44 Rx

Janelle 35:18 Rx

Dennis 62:39 Rx

Terese 27:21 45/25/PVC 50 Reps CF Moms

Bridget 42:09 75/45/25

Erik 54:16 Rx

Jim D 50:40 Rx