North Central Regionals Start Today/ DUS and Muscle Ups

images-11Friday May 31, 2013 Congratulations 8 am On-Rampers!!

WOD

9 AMRAP 30 DU's 3 Muscle-Ups

Sub 3 to 1 Push Up/Pull- Ups

Skill/Strength: Muscle-Ups - Progressions and Scaling -False Grip  Pull Ups to chest -Rings w/ toenails or balls of feet on floor -Rings w/ bands under hips

Warm Up: 400 m Run Walking Lunges in door to step. 10 T2B 10 Ring Dips 10 GHDSU 10 Wall Facing Squats 90 sec Paleo Chair DROM

5:00 Maria (S)/4 Paul (D)/ 5+31 Mercedes (S)/ 4 Amy (D)/ 3+31 Tracy (D)/ 2+31 Wendy (S)/ 4 Raegan (D)/ 6+15 John (D)/ 3+25 Lindsey (D)/ 5+10

6:00 Chris (S)/ 4+90 Remi (S)/ 6+22 Demetria (S)/ 2+62 Matt (S)/ 5+15 Mike (D)/ 4+26 Sez (D)/ 3+3 Jenny (S)/ 4+92 Katie (S)/4 Erik (S)/ 5+70 Victor (S)/ 5+18 Chris W. (D)/ 7+30

7:00 MK (D)/ 6+32 (Bar MU/Blue Band) Dennis (D)/ 6+3 Bridget (D)/ 4+21

9:00 Dave Rx 3+31 Bill (S) 2 Fred Rx 5+32 Randy (Band) 4+30 Grande (S) 3+92 Majka Modified 7+33 Haraf Rx 8+32 Dan L (Band) 4+5 Rick (S) 2+31 Sewnig (S) 5+22

10:00 Hack (S) 4+60 Greg (S)  3+84 Fetz (DU) 4+32 Teddy (S) 1+31 Matt Mc Rx 0+32 Mark (S) 3+82 Curtis Rx 0+30 Metz (S) 2+97 Anthony Rx 4+31

4:00 JoeP Rx/1+31 ****First Muscle Up Congrats!!***** Gary (DU)/4 Kevin (DU/band)/4+30 Nick K.Rx/31 Matt B (S)3+66 Matt O'D (S)/2+97 Ashley (S) 2+72

5:00 Matt S (DU Banded bar)/4 Tammy(mod)/3**Welcome to CFB!** Vince Rx/5+32 Jess (S)/3+30 Marino Rx/5+30

6:00 Malopy Rx/1+32 Giacamo (S)/4+40 Scott (S)/3+31 Patty (DU)/4+25 James (S)/4 Ed O'R (DU)/3+19

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