Clean Complex

Tuesday October 16, 2012

WOD

Clean Complex with a Run

7 Rounds: Power Clean, Front Squat, Press/Jerk 115/75/55 400m Run 7 Rounds: Power Clean, Front Squat, Press/Jerk 115/75/55 400m Run 7 Rounds: Power Clean, Front Squat, Press/Jerk 115/75/55 400m Run

Skill/Strength:

Burgener Warm Up Squat Cleans 3 Rounds x 3 Reps

Warm Up:

OH Lunges w Plate 25/15/10 Up/Back Duck Walks up/back 12 Jumping Squats 10 Pull Ups 10 Push Ups DROM

5:30 am

Mary Kate 45# 9:56 Wendy 30# 12:20 Amy P 65# 14:22 Mercedes 25#13:08

6:30 am

Chris W Rx 11:26 Steve Rx 8:04 Victor 25# 9:38 Sez Rx 13:26

9:00 am

Dave 85# 9:56 Rick 95# 11:35 Randy 95# 11:14 Jackie 35# 10:21 Katie 25# 11:34 Mary Clare 60# 9:40 Danielle 35# 10:57

10:00 am

Mike K. Rx 12:15 John M. Rx 8:22 Matt 75# 10:32 Amy K. 25# 12:06

4:00 pm

Tony B 10:07 Rx Brian 10:40 Rx Fetz 10:29 Rx Lynne 14:15 35#

5:00 pm

Josh 11:48 Rx Marty 13:31 95# Mike L 10:26 Rx Tom 12:17 Rx

6:00 pm

Nick J 10:49 Rx Malopy 10:13 55# Candice 10:59 55# Janelle 12:46 Rx Dennis 12:59 95# Erin D 11:05 55# Rachel 9:07 55# Intern 9:27 Rx

7:00 pm

Erik 12:17 Rx Zeke 8:55 75# Chris M 14:36 85# Ed O 13:26 75# Shane 8:49 Rx Olga 11:03 65#

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