Supine Grip Row

Tuesday October 2, 2012

WOD

30 Ground to Overhead 95/65/45 45 Hand Release Push Ups 90 Double Unders

Skill/Strength:

Supine Grip Upright Row 3 rounds x 10 reps

Warm Up:

500 m Row 10 Dips or Ring Dips 10 Ring Rows 10 Overhead Squats w/ Empty Bar 10 GHD Sit Ups DROM Burgener Warm Up x3

5:30

Vince Rx 5:35 Jim D 95# 10:40 Tracy 55# 8:37 Mercedes 25# 8:47 Steve 75# 11:00 Mary Kate 25# 9:18 Maria 25# 8:26 Amy P 55# 10:10

6:30

Rick 95# 12:30 MK 55# 6:44 Chris W Rx 8:17 Victor 45# 6:12

9:00 am

Dave 65# 7:28 Mike L 95# 8:36 Randy 95# 7:20 Katie 25# 10:59 Raegan 55# 7:36 Kevin S 55# 12:03 Chris G 95# 7:22 Mary Clare 50# 7:10

10:00 am

Fred Rx 5:30 John Mc Rx 5:54 Mike K 95# 6:46

4:00 pm

Bill K 75# 10:30 Tony W 65# 9:30 Lynne 30# 10:12 Jackie 35# 10:57 Tony B Rx 10:38 Fetz 95# 8:39

5:00

Ryan 95# 7:33 Jen M 65# 8:17

6:00

Rachel 55# 8:26 Tom 95# 7:58 Shane Rx 5:57 Alex Mc 65# 6:29 Candice 55# 7:47 Marty 85# 9:21 Wendy 40# 7:37

7:00

Dennis 95# 10:21 Bridget 40# 7:47 Ed 55# 9:03 Zeke 65# 10:29

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