Pwr Cleans & Ring PUs

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Thursday February 21, 2013 Day 46 of Paleo Challenge

WOD

21-15-9 Power Cleans (155#/105#/75#) Ring Push Ups

Skill/Strength: Front Squats 90% 1RM 3 rounds x 3 reps (final round max reps)

Warm Up: Overhead Lunges 25#/15#/10# step>garage and back 10 T2B 10 Ring Dips 10 HRPU 30 sec Hollow Rocks Pry Squats (3 sec hold at bottom) DROM Band Mobility as group

5:00

Nat/105/7:30 Mercedes/40/8:00 Pat/Rx/9:39 Tracy/75/7:43 Jack/135/7:01 Tim/115/7:06 Wendy/50/6:08 Mike M./135/6:20 Raegan/80/7:30 Vic/Rx/8:38 Maria/55/8:23

6:00

Chris/135/8:09 Victor/75/8:16 Katie/55/5:13 Lindsey/60/7:30 Patty/75/7:03

7:00

Nick/135/7:59 Jason/115/9:04 Dan/105/8:25 Joe/115/8:02 Mary/105/10:36 Dennis/85/7:59 Morgan/75/7:20 MK/95/7:44 John Mc/Rx/10:14

9:00

Tony Rx 6:56 Dave 115/7:33 Rick 115/9:54 Haraf Rx 5:39 Annie 35/9:18 Mary Clare 75/9:05 Ennis 35/7:32

10:00

Sontag 135/9:38 Fetz Rx 7:19 Fred Rx 6:35 Ryan Rx 7:33 Curtis Rx 8:37 Mike K. 135/9:18

4:00

Lynne 35/7:59 Jen M 65/7:54 Janelle 75/7:40 Brian B 115/6:45 Marty 125/6:52 Dennis 135/9:10 Doug 95/9:04 Gary Rx/7:15

5:00

Grande Rx/6:50 Julie Rx/12:02 Joe P 105/6:55

6:00

Jerry 115#/7:41 Jenny 65#/7:21 Jack 55#/6:24 Paula 55#/7:44

7:00

Dave 115#/7:01 Matt S. 115#/9:09 Majka Rx/5:13 Angie 45#/6:40 Dan Rx/9:30 Matt H. 85#/7:42 Michael 95#/4:51 Ed 135#/9:37

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