Clusters and Sit Ups

Tuesday October 30, 2012

WOD

600 m Row 21-15-9 Clusters 75/55/35 Wall Ball Sit Ups 20/14/10 then 60 Double Unders

Skill/Strength:

Turkish Get Ups 12 reps per arm

Warm Up:

Overhead Lunges 25/15/10 up/back Duck Walk up/back Bear Walk up/back 10 Dips 10 GHD Sit Up 10 GHD Hip Extensions DROM

5:30 am

Wendy 45/14/S 16:39 Jim D Rx 21:17 Mike L Rx 13:01 Mary Kate 35/14/DU 14:29 Mercedes 35/10/S 15:17 Chris G 75/20/S 12:10

6:30 am

Victor 55/16/S 17:42 Chris W Rx 14:25 Sez 75/20/@ 17:11

9:00 am

Rick 75/20/S 23:37 Dave Rx 14:19 Randy Rx 18:12 Mary Clare 55/14/S 16:09

10:00am

Justin 55/20/S 18:43 Gary 75/16/S 16:32 Jackie 45/10/S 13:22 Curtis Rx+ 25 15:07 Ryan 75/20/S 13:39 Mike Kelly 75/20/S 15:07 Steve 75/20/S 13:58 Matt Sz 75/16/S 18:37

4:00 pm

Diane 25/10/S 17:05 Fetz 75/20/S 11:57 Jack  W 55/14/S 14:32 Morgan 35/14/S 12:23

5:00 pm

Tony W 55/14/S 17:05 Jerry 65/14/S 18:14 Alex Mc 65/16/S 14:37 Mary N Rx 18:35

6:00 pm

Rachel Rx 16:54 Maria 25/10/S 15;43 Felipe 75/20/S 16:45 George 35/14/S 15:30 John M Rx 10:56 Fred Rx 11:17 David 75/14/S 18:15

7:00 pm

Shawn 75/20/S 18:50 Katie N 25/14/S 16:45 Jenny N 25/10/S 17:43 Chris M 75/20/S 19:42 Dennis Rx 18:27 Sue O 25/10/S 15:30 Ed O 75/20/S 19:57

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