Med Ball Cleans and Pull Ups-Happy Birthday Chris W

Thursday November 29, 2012

WOD

21-15-9 Med Ball Cleans 20/14/10 Pull Ups Then 100 DU's

Skill/Strength:

Weighted Chin Ups 1 Warm Up w/ no weight 4 Rounds 3-5 reps add weight accordingly. Document weight to journal.

Warm Up:

Inch Worms step>garage>step 12 Spider Lunges 10 A-Frame>HSPU 10 Ring Dips/ If using bands go to a more difficult band 10 Abmat Sit Ups DROM

5:30

Jack 10:14 20#/purple/singles Wendy 11:36 14#/blue-green/singles Tim W 9:17 20#/blue/singles Raegan 9:03 14#/blue/singles Mary Kate 11:44 14#/red-purple/DUs

6:30

Chris W 11:52 Rx + 20# Vest!Happy Birthday! Sez 10:38 20#/Singles Curtis 9:51 Rx Victor 10:35 20#/blue/Singles Denis 11:51 14#/red/singles Morgan 11:50 14#/blue/DUs

9:00

Dave 9:48 Rx Randy 14:41 Rx Sonntag 13:05 Rx Danielle 10:18 14#/red/singles Fred 10:39 Rx + 20# vest

10:00

Ryan 10:08 singles + 20# vest Genelle 12:38 16#/green-red/singles Amy K 12:49 14#/green/singles Steve M 14:08 Rx John Mc 8:50 Rx Chris B 7:16 Rx

4:00 p Luke 8:01 S Shane 6:20 Rx+ 25# Lynne 11:45 g+r / 10 / S Jack W. 10:05 r+b / S John M. 6:33 Rx+ 20lb vest Mac 10:26 b / S Maggie 12:17 g / 10# / S Gary 9:41 g / S Mary Claire 9:59 g / S

5:00p Nat 12:27 Jpu / S Marty 12:10 g / S Matt S. 12:14 S

6:00p Candice 10:20 g/S Steve  10:46 Rx Matt ly 7:49 b/S Brennan 6:39 S Brendan 6:54 r/S Patrick 6:27 S Katie N 10;25 g/10/S Jerry 9:32 b/S Alex 6:54 b/S Chris M. 9:08 g/S

7:00p David G 11:05 b+p/S Ed O 9:57 b/S Shawn 9:58 S Mike M. 8:00 r/S Zeke 9:32 p Cheri 12:28 r/S Rosie 11:42 g+r/S Dennis 11:01 r+p/25# Bridget 11:56 b/S Intern 7:25 25# slam ball/S

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