13.2 Doors Open at 8 am

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Saturday March 16, 2013

We will assign heats again today like we did last Saturday based on replies in "Leave a Comment." We will open the Box at 8 and start Heat 1 at 8:50 and run heats every 20 minutes until completion.  Again we will run 6 athletes per heat.  Read the comments and see if six slots are filled.  If so select another heat.  PLEASE RESPECT OTHER ATHLETES WHEN SIGNING UP FOR A HEAT.  If you aren't sure you will/can attend please don't sign up for a heat leaving someone else out, but rather walk in and find an available heat.  The last heat will be at 10:50.  Due to the nature of this WOD a long warm up is critical.  If you are not in the box 45 minutes before your heat you will be dropped.  This is for your safety as a long warm up and stretch is crucial.

8:30 Dave 204

8:50  CLOSED MK 277 Morgan Vince 256 Marty 218 Pat M 196 Dennis 196

9:10 CLOSED Raegan 254 Lindsey 122 JoAnn B 55# 180 Debbie 152 Jason 187

9:30 CLOSED Chris G 246 John Mc 242 Sewnig 210 Jenni 240 Nick J 189 Janelle 204

9:50 CLOSED Tracy 244 Mike H Katie N 120 Rahul (Visitor, needs validation) 266 Laura (Visitor, needs validation) 237 Vic 259

10:10 Jenny N 230 Joe P 221 Beetle 203 JoAnn S 205 O'Malley 248 Little Foot 259

10:30 Don C 168 Sonntag 226 Sean Mc

10:50 Mike Kelly Matt S 167 Italian Jack

WOD

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15 Box jumps, 24" box

WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 75 pound Shoulder to overhead, 5 reps 75 pound Deadlift, 10 reps 15 Box jumps, 20" box

MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 10 minutes of: 95 pound Shoulder to overhead, 5 reps 95 pound Deadlift, 10 reps 15 Box jumps, 20" box

MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 10 minutes of: 55 pound Shoulder to overhead, 5 reps 55 pound Deadlift, 10 reps 15 Box jumps, 20" box

Warm Up: 500 m Row 10 HRPU 15 GHD Sit Ups 15 GHD Hip Extensions 10 per side KB Halos 10 Jumping Squats 10 per leg In Place  Lunges DROM Calf Stretch Shoulder Mobility Dynamic Stretch

WODCoach38 Comments