Squats, Squats, and more Squats

The Rock Squat

Monday December 10, 2012

WOD

25 Front Squats 135/75/45 50 HRPU 25 Front Squats 135/75/45 50 AbMat Sit Ups

Skill/Strength:

Overhead Squats 5 rounds x 5 Reps 55-60-65-70-75% of 1 RM

Warm Up:

Waiter Lunges step>garage and back 15/10/5 12 Pull Ups 12 Burpees 12 GHD Sit Ups 12 Air Squats DROM Foam Roller

5:30 Raegan Rx 7:32 Denis 75# 9:11 Patty Rx 7:00 Tracy Rx 7:18 Vic Rx 8:57  Good to have you home buddy!! Tim 75# 11:21 Grande Rx 7:15

6:30 Chris W Rx 11:01 Jenny N 45# 9:33 Joann 35# 8:01 Sez 95# 10:25 MK Rx 6:49

9:00 Dave 115# 9:00 Rick 95# 11:17 Mike H Rx 6:45 Beth Rx 7:21 Sewnig Rx 8:10 Maggie 55# 14:36 Mary Clare 75# 9:06 Danielle 65# 8:45 Bill 75# 10:36

10:00 Mary N Rx 9:53 Doug 65# 9:29 Steve M Rx 7:07 Jackie 75# 9:37 Fred Rx 7:00 Ryan Rx 7:58 Matt S 75# 10:04 Genelle 65# 9:29

4:00 Tony 56# 11:09 Anthony 55# 9:03 Jack W 95# 10:20 Morgan 65# 10:05 Diane 35# 10:15 Lynne 35# 9:37 Paul 75# 9:50 John M Rx 9:23

5:00 Julie Rx 8:39 Nick K Rx 10:54 Fetz Rx 8:05 Marty 75# 8:27 Nat 65# 8:47 Mac 35# 8:53 Mary B 55# 8:38

6:00 Brennan O Rx 7:09 Matt L Rx 8:13 Brennan L Rx 10:26 Alex Mc 95# 7:39 Malopy 95# 9:59 Katie N 55# 7:09 Mary Kate 55# 7:51 Gary A Rx 9:12

7:00 Chris M 115# 11:24 Michael M 65# 8:06 Zeke 95# 10:01 David 95# 8:47 Jerry Rx 11:35 Intern Rx 7:03 Ed O Rx 10:07 Dennis 115# 12:27

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