HSPU & Goblet Squats

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Thursday December 20, 2012

WOD

5 HSPU 20 Goblet Squats 53/35/25 5 HSPU 15 Goblet Squats 5 HSPU 10 Goblet Squats 5 HSPU 5 Goblet Squats

Skill/Strength:

Front Squats 5 rounds x 5 reps if you have 1RM Front squat perform all sets at 75% If no Front squat 1RM use data from Back Squat and load 50%

Warm Up:

3 min Double Unders 10 Ring Rows 10 Ring Dips 10 GHD Hip Extensions 10 Squat Tuck Jumps DROM

5:30 Raegan 3:23 Patty 3:28 Tracy 3:11 Vince 2:36 70# Nat 3:50 Tim 3:39 Morgan 3:23 Pat 2:51 Maria 3:41 Jack 3:21 Vic 3:19 Mike L 3:59

6:30 Joseph 3:38 35 Victor 4:20 25 Denis 3:34 35 Curtis 4:39 53 Sez 3:49 53 MK 5:10 35

9:00 Dave 3:38 53 Sewnig 3:19 53 Rick 4:55 53 Grande 4:43 Randy 4:55 53 Bill 4:43 35

10:00 Red 3:38 35 Nick K 5:18 53 Mary N 3:06 35 Jackie 3:29 35 Freddie 2:57 70 Fetz 3:18 53 Kevin Mc 3:46 53 Chris W 5:05 53 Ryan 5:11 53

4:00 Tony 3:45 53 Anthony 3:13 35 Marty 2:55 53 Malopy 3:23 Eddie 2:32 53 Mary Kate 2:48 35 Greg 3:06 35

5:00 Gary A 3:05 53 Jen M 3:41 35 Steve 4:21 54 Matt S 4:05 53 Matt L 3:32 53 Brennan O 2:50 53 Mac 4:04 53

6:00 Julie 9:14 Rx Jenny N 3:47 25 Katie N 3:21 25 Sonntag 5:42 53 Erin D 4:02 35

7:00 Intern 4:50 53 Michael M 3:30 35 Dennis 4:04 53 Jerry 3:11 53 Ed O 3:21 John M 2:42 Rx Rosie 4:00 26

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