Wall balls/Med ball sit ups

Monday November 26, 2012

WOD

1000 m row Then 4 Rounds 12 Wall Balls 20/14/10 12 Med Ball Sit Ups 20/14/10

Skill/Strength:

Box Squats Use data from 11-5 to increase load 5 rounds x 5 reps

Warm Up:

Waiter Lunges 15/10/5 step>garage>step 10 Barbell Thrusters 45/35/15 10 Good Mornings w/ empty bar 10 Pull Ups 10 Ring Dips DROM

5:30 am

Jack 11:28 Rx Tim W 10:20 Rx Raegan 9:05 Rx

6:30 am

Chris W 8:25 Rx Victor 10:44 Rx Curtis 9:58 Rx Amy P 11:03

9:00 am

Dave 11:30 Rx Randy 10:15 Rx Bill K 12:54  20# Denis 10:40 14# Kevin  12:50 16# Katie D 12:35 10# Mary Clare 9:18 Rx Candice 11:08 Rx

10:00 am

Fetz :48 Rx Danielle 9:52 Rx Ryan 9:21 Rx Steve 7:55 Rx Mike Kelly 8:59 Rx Freddie 8:02 Rx

4:00 pm

Jen M 11:04 Rx Genelle 11:26 Rx Rick 10:56 Rx Morgan 9:14 Rx Jack W 9:35 Rx Tony 11:16 Rx Anthony 10:25 Rx Gary A 9:44 Rx Jenni 13:34 Rx

5:00

Mary Kate 10:22 14# Nat 12:58 Rx Marty 11:00 Rx Shawn 9:34 Rx Lynne 12:07 10# David G 10:43 Rx Mary B 9:18 Rx Brennan O 8:06 Rx Brendan 9:36 Rx Matt 8:59 Rx

6:00

Katie N 11:22 14# Alex 8:58 Rx John Mc 8:47 Rx

7:00

Nick J 9:52 Rx Intern 9:41 Rx Dennis 9:52 Rx Bridget 13:30 Rx Janelle 8:50 10# Mike M 11:10 14# Chris M 11:42 Rx Cheri 12:16 10# Jerry 10:57 Rx Ed O 12:14 Rx Rachel 9:35 Rx

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