Box Jumps/Wall Balls

Thursday October 18, 2012

WOD

50,40,30,20,10 Box Jumps 24"/20"/20" Step Up 10,20,30,40,50 Wall Balls 20#/14#/10#

Skill/Strength:

Sumo Dead Lifts

3 Rounds x 5 reps Use Data from 10-11 to increase load

Warm Up:

Inch Worm up/back 20 Mountain Climbers 10 Burpees DROM Hip Floss Dynamic Stretch

5:30 a

Jim D 27:58 Rx Jack 24:47 20" 14# Wendy 29:16 18 " 18# Mike L 25:25 Rx Mercedes 29:54 16" 10#

6:30 a

Chris W 22:59 Rx Victor 19:16 14" 20# Morgan 19:10 20" 10# Sez 22:59 Rx

9:00 a

Bill 24:18 16" 16# Katie 22:55 12" 10# Mary Clare 22:34 Rx Dave 27:09 Rx Rick 27:18 20" 20# Randy 23:15 Rx Beth 22:29 Rx Kevin 28:47 20" 16# Jill 20:15 18"SU 10# Danielle 22:00 Rx

10:00 a

Amy K 22:56 16" 10# Steve 21:55 Rx Mike K 29:33 Rx

4:00 pm

Sonntag 19:27 Rx Lynne 22:25 18"/10# Brian 16:30 Rx Mary B 20:40 Rx Marty 22:45 24"/16#

5:00 pm

Jen M 17:39 20"/14# Mary Kate 17:08 20"/14# Ryan 18:24 Rx Shane 14:23 Rx

6:00 pm

Fetz 21:06 Rx Dennis 30:37 Rx

7:00 pm

Olga 26:51 20"/14# John M 16:59 Rx Intern 18:09 Rx Zeke 20:22 Rx Nick J 23:49 Rx Chris M 26:01 20"/14#

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