Row, HSPU, Front Squat

Friday November 16, 2012

WOD

4 Rounds 300 m Row 6 HSPU 12 Front Squats 135/95/65

Skill/Strength:

Clean & Jerk 2 rounds of warm up.  Get comfortable full squat cleaning and transition to the jerk start at 70% of push press 1 RM 3 rounds of 5 reps

Warm Up:

Overhead Walking Lunges step>garage door>step 25/15/10 Broad Jumps step>garage door>step 10 Ring Dips 10 OHS w/ empty bar 10 Push Press w/ empty bar DROM Burgener

5:30

Amy P 17:24 A-Frame/65# Mary Kate 11:59 Box/55#

6:30

Victor 12:50 Box?65# Chris W 14:30 Box/135# Gary A 14:02 Box?135#

9:00

Sonntag 11:03 HSPU/75# Dave 9:50 Box/ 75# Rick 11:16 AFrame/85# Mary Clare 11:05 Box/65# Beth 11:00 Box/65# Randy 12:25 Box/65# Morgan 11:22 Box/55# Maggie 12:31 AFrame/45# Raegan 10:58 Box/65#

10:00

Steve 15:20 Rx Jackie 12:32 Box/65# Mike Kelly 16:56 Rx Luke 14:17 Rx

4:00pm

Jack W 12:28 AFrame/75

Lynne 13:16 Box/35

Fetz 10:45 Rx

Ryan 11:08 Rx

John Mc 11:56 Rx

Tony W 14:06 AFrame/85

Denis 13:05 AFrame/35

Genelle 12:06 AFrame/55

5:00pm

Sue 12:14 Box/35

Nat 13:35 AFrame/75

Marty 13:39 Box/95

Jen M 11:23 AFrame/55

Jerry 11:46 Box/85

6:00 pm

Brennan L 12:54 Rx

Brennan O 10:27 Box/135

Brendan 10:39 half HSPU half box/135

Matt 10:34 Box/135

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