GOAT work

9458eb5546c4236c10449b2d8735b7a1

Monday April 29, 2013

WOD

21-15-9 Plate G2OH (45/25/15) Bumper Plate Burpees (jump on to bumper from G2OH)

Skill/Strength: Goat Work Spend 15 minutes working on weakest of -OHS -DU's -Kip  on bar

Warm Up: 300 m Row (no straps) 3 Rounds of 10 -Pull-up -Push-up -Squats -GHDSU DROM

 5:00 Kim 25#/6:49 Paul 45#/6:30 Frank 45#/6:09 Tim 45#/6:07 Raegan 25#/5:47 John 45#/6:53 Wendy 25#/6:58 Lindsey 25#/6:07

6:00 Amy 25#/6:03 Katie 25#/5:56 Victor 45#/7:11 Chris 45#/5:22 John Mc. 45#/5:13 Rob 25#/5:45 Jenny 25#/5:46 Remi 45#/5:58 Demetria 10#/6:52

7:00 MK 25#/4:07 Jason 45#/5:52 Mike 35#/5:43 Anthony 45#/5:30 Nick 45#/4:35 Phil 45#/5:14 Jorge 45#/5:50 Sez 45#/6:23 Michelle 15#/7:58

9:00 Dave 45#/5:39 Rick 45#/7:56 Steve 45#/4:38 Randy 45#/5:29 Jess 15#/5:56 Rob 45#/4:18 Anna 15#/5:50 CONGRATULATIONS ON FIRST UNASSISTED KIPPING PULL-UP! :-)

  10:00 Freddie 45#/4:50 Jackie 25#/6:44 Fetz 45#/5:27 Metz 15#/5:42 Dan B 45#/6:04 Nutz 45#/6:18 George N 45#/5:42 O'Malley 45#/5:22

4:00 Lynne 15#/9:32 Jenni 25#/6:14 Tracy 25#/5:58 Matt Mc 45#/4:20 Dan L 45#/5:42

5:00 Jen M 25#/6:12 Joe P 45#/5:33 Colleen 15#/7:57 Kels 45#/5:45 Felipe 45#/6:23 George T 25#/5:55 Matt B 45#/7:37

6:00 Majka Rx/4:02 Doyle Rx/5:40 Carolyn Rx/5:19 Allison Rx/5:52 Brenda Rx/5:32 Debbie Rx/5:18 FIRST RX!!!!!! Joann Rx/5:12 Jim Rx/7:19 Jack Rx/6:39 Isabelle Rx/5:33 Genelle Rx/5:45 Paula Rx/7:23

7:00 Michael Rx/5:10 Don Rx/7:06 Intern Rx/5:13 Myles Rx/7:14 Janelle Rx/5:40 Nick Rx/4:54 Bridget Rx/6:23 Dennis Rx/6:18 Sarah 15/7:46 Matt Rx/5:20 Marc Rx/6:50 Ed Rx/6:00

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