KB Deadlifts and HSPU

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Tuesday January 15, 2013 Day 9 of Paleo Challenge

Welcome to the world Ellie Ann Lackenbach!! 7 pounds 2 ounces

WOD

15 Min AMRAP 10 Burpee Kettlebell Deadlifts.  1 Kb per hand 8 HSPU

Skill/Strength: Deadlifts 75% 1RM 5 rounds 5 Reps

Warm Up: 300 m sprint Row (Set Damper to 10, Men 1:35 pace, Women 1:55 pace) then 10 each T2B HRPU 30 Sec Hollow Rocks OHS w/ empty bar Good Morning w/ empty bar DROM Burgener as group

5:30 Tracy (53# KB's) 5 rounds+ 4 reps Vince (70) 6+11 Nat (70) 6+1 AFrame Tim (35) 9+4 Box Mary Kate (25) 8+5 Box Maria (18) 6 Box Amy P (20) 8+1 Box Wendy (18) 9 Box Pat (44) 9 Vic (53) 8+10 Abmat Raegan (35) 8+11

6:30 Joseph (53) 6+3 Box Tony B (70) 6+6 Tony W (44) 6+3 Box Katie (18 ) 9+3 Box Victor (35) 8+1 Box Chris W (70) 8 Box MK (53) 6+1 JoAnn (20) 6+13 Box Sez (53) 4 Box

9:00 Dave (53) 7+8 Box Mike H (70) 7+8 Randy (70) 7+2 Box Sewnig (53) 8+5 Box John Mc (35) 6+10 Box Rick (53) 5+3 Box Maggie (18) 7+1 Box Mary Clare (35) 6+6 AFrame Chris G (44) 7+10 box

10:00 Ryan (53) 7+6  abmat Brennan O (53) 9+10 Box Matt L (70) 7+13 Box Genelle (25) 8 Box Curtis (35) 9 Box Luke (53) 7+4 Fred (70) 8+4 Mike K (44) 5+10 Amy K (18) 7+11 Box

4:00 Gary A (70) 8 Box Mac (44) 7+4 Box Marty (70) 7+8 Box Jen M (35) 7+2 Box Jenni (35) 6 Box John M (53) 8+8 Eddie (53) 8+4 Box

5:00 George (35) 8 Box David (44) 7+7 Box Nick K (70) 2+10 Julie (53) 3+13 Fetz (53) 4+14 Steve (53) 5 Joe P (35) 7+6 Box Jack V (18) 8 Box Morgan (25) 7+10 Box

6:00 Jerry (53) 8+2 Box Jack W (70) 7+6 Box Rachel (25) 8+4 Jenny N (18) 8+9 Box Alex (35) 7+11 Malopy (44) 5+10 Paula (10) 6+7 AFrame Zeke (35) 5+10 Red Band Erik (53) 8+7 Box Chris M (53) 7 Box

7:00 Bridget (25) 7+5 Box Dennis (70) 5+1 Box Janelle (20) 7+8 Box Michael (35) 7+12 Box Shawn (53) 7+10 Box Nick J (53) 5+1 Box Don (35) 6+10 Box Dan C (70) 6+10 Box Ed O (44) 6+9 Box Intern (53) 7+3 Purple Band

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