Oh Man, Pistols

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Friday January 18, 2013 Day 12 of Paleo Challenge

Congratulations Curtis, Steve M and Malopy on getting your first muscle up!!!!

WOD 500m Row 21 Wall Ball Sit Ups 15 Push Press (135/115/95) 9 pistols (per leg)

Skill/Strength: Front Squats 80% 1RM 5 rounds x 5 reps (final round as many reps as possible)

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

5:30a Pat - 4:48 Tracy - 85 - 5:56 Wendy - 10/55 - 6:21 Tim - 5:38 Amy - 14/75 - 6:18 Mary Kate - 14/75 - 6:55 Reagan - 14/85 - 6:09

6:30A Mark - 14/75 - 7:26 Nick - Rx - 6:46 Chris - 6:46 Katie 10/45 - 6:445 Vic - Rx - 6:30 Sez - 5:47 Curtis - 5:28 Victor J. - 16/85 - 7:03 Mary Clare - 14/75 - 6:57 MK - 14/85 - 6:09

9:00A Dave - 16" - 6:00 Mike H. - Rx+/25# - 4:34 Sew - 125/20" - 5:31 Bill - 16/85/24" - 6:14 Brian - 95/20" - 4:52 Randy - 20" - 5:31 Jose - 95/20" - 5:03 Maggie - 55/16" - 7:32

10:00A Fetz - 16" - 5:20 Ryan - 18" - 5:26 Genelle - 65/20" - 6:47 Kevin Mc - 95/20" - 6:26 Mike K - 20" - 5:38

4:00P

Freddie Rx+ 25/145-4:25

Tony 20/95/20"box -5:59

Anthony 20/95/20"box-5:43

David 20/115/20"box-5:33

Matt 20/135/20"box-5:01

Brennan O 20/135/20"box-4:13

Jenni 14/75/20" box-6:48

Joe 14/115/20"box-5:18

Lindsey 14/55/20"box-5:40

Mike 20/95/20"box-6:04

5p

Jail 14/65/pistol-6:54

Steve 20/135/pole-5:43

Paula 10/35/20"box-7:52

Gary 20/135/pole-5:33

Jerry 20/115/20"box-6:20

Nat 20/115/20"box-6:28

Marty 20/65/pole-6:10

Jenny 14/55/pole-6:16

Matt S. 20/95/pole-6:16

Julie 14/95/10#plate-9:18

Jack 16/40/pistol-8:14

6p

Malopy 20/135/pole-6:03

Bridget 14/65/18"box-6:56

Dennis 20/135/rings-7:05

Brennan L. Rx-6:09

Michael 16/95/rings-7:09

Rob 16/95/pole-5:40

Kristy 14/55/18"box-6:22

Ed O'Ryan 20/135/pole-7:53

Erik 20/95/pole- 5:54

 

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