Thrusters & Dips Happy BDay Vince and Steve

Heavy:Deep Squats

Monday January 7, 2013 Paleo Challenge Day 1

WOD

21-15-9 Thrusters (115/95/65) Dips

Skill/Strength: Back Squat 75% 1RM 5 rounds by 5 reps

Warm Up: 3minutes of Jump Rope 10each HSPU Dips GHD Hip Extensions OHS with Bar DROM Foam Roll then Burgener as a group

5:30

Maria ;9:58  55#/Blue Band Amy P 10:07 65/Blue Tim 8:35 95/Blue Morgan 9:32 65/red Pat 8:47 95 Tracy 9:31 75/Red Mary Kate 9:46 65/Blue Vic 8:59 Rx Raegan 8:04 75/Red

6:30 Joseph 6:25 65/Red Chris W 9:05 Rx JoAnn 10:55 65/Red Denis 10:38 75# Katie N 8:54 45/Blue Victor 10:54 65/Red Ryan 10:03 Rx

9:00 Sewnig 7:16 95 Mike H 6:51 Rx Bill 8:23 65/Blue Rick 11:07 95/Green Mark 9:40 65/Blue Randy 9:10 Rx

10:00 Mary N 8:06 65/Red John M 7:12 Rx Candice 8:45 55/Green Nick K 12:43 Rx Chris G 8:43 Rx Freddie 5:20 Rx Curtis 13:12 Rx Jose 5:59 65 Mike Kelly 8:39 105/Blue Luke 8:45 100#

4:00 Red 7:55 95# Mac 7:58 65/Blue Dennis 11:55 95/Blue Jack 11:25 115/Red Gary 7:44 115/Blue Jen M 8:58 55/Blue Genelle 9:22 55/Blue Eddie 8:23 95/Red Fetz 10:18 Rx Paula 7:57 25/Green Jenni 8:04 55/Green

5:00 Lynne 9:44 35/Blue Tony 10:10 75/Blue Marty 8:33 95/Blue Anthony 8:50 65/Purple Steve 8:56 Rx Nat 8:30 95/Black

6:00 Julie 11:54 75/Red Brennan L 10:54 Rx Alex 10:13 95/Purple Malopy 10:33 95 David 8:20 75/Blue Jerry 10:46 95 Jenny N 9:53 55/Blue Wendy 10:20 55/Red Erik 10:26 95/Blue

7:00 Cheri 55/Red Zeke 9:41 65/Purple Michael 9:48 75/Red Nick 15:25 Rx Janelle 8:33 55/Blue Dan 10:28 95/Blue Ed O 10:50 95/Blue

 

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