Grace

Friday November 23, 2012

REMINDER!!! Only late a.m classes today!!!  8 am, 9 am, 10 am, and 11 am.  Coaches got to get their Black Friday Shopping in!

WOD

Grace

30 Clean and Jerks 135/95/75

Skill/Strength:

Squat Cleans 2 rounds Warm Up then 3 rounds of 3 reps use data from 11-16 for start weight

Warm Up:

500 m row 12 Ring Rows 12 Dips 12 GHD Sit Ups 12 GHD Hip Extensions 12 OHS w/ empty bar DROM Foam Roll

8 am

Dennis 9:11 Rx Bridget 7:01 65# Denis 7:41 45# Tim W 5:48 105#

9:00 am

Dave 5:21 85# Diane 5:28 35# Lynne 5:06 35# Kevin 4:30 60# Sonntag 4:28 65# Full Squat Cleans Joe (From Pittsburg) 5:35 Rx# Bill 3:16 75# Mary Kate 4:51 65# Felipe 6:42 105# George 6:05 45# Randy 3:48 105# Mike L 3:08 Rx

10:00 am

Brennan 4:46 115# Julie 5:01 85# Danielle 4:19 35# Steve 4:34 Rx Raegan  4:08 65# Chris W 3:51 Rx Ryan 3:07 Rx Mary B 4:20 45#

11:00 am

Gary A 3:12 Rx John Mc 3:44 Rx Nick J 4:18 Rx Mary N 7:14 Rx Fetz 3:12 Rx

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