Back Squat 1RM

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Monday June 17, 2013

WOD

6 min AMRAP 8 KB Snatches 53/35/25 10 Lateral Stick Jumps 12 Air Squats

Skill/Strength: Back Squat Establish 1 Rep Max* 5-3-2-1-1-1 *If you have data, make previous 1RM your "2" in the series.

Warm Up: 400 m Run Walking Lunges in door to step 10 K2E Matador Dips 60 sec Hollow Rocks Squat Tuck Jumps 60 sec Paleo Chair 10 each direction KB Halos DROM Band Mobility-Shoulder and hips

5:00 Laurene 15#/ 4 Paul 53/ 3+28 Mercedes 20/ 4+2 Wendy 25/ 3+8 Julie 15/ 3 John 53/ 4+4

6:00 Terese 15/ 4+25 Tammy 18/ 4 Derrick 53/ 3+13 Victor 35/ 4+6 Dennis 53/ 4+1 Raegan 35/ 6+2 Erik 44/ 3+23 Chris 53/ 6+7 JoAnn 27/ 5+7

7:00 Matt 44/ 4+14 MK 35/ 6 John Mc. 53/ 4+9 Jenny 25/ 4+10 Anthony 53/ 5+1 Sez 53/ 4+7 Lindsey 27/ 4+5 Michelle 18/ 4+12 Candice 25/ 3+7 (Mod.) Tracy 4+4 (Mod.) Mike 70/30"/5+4 Steve 53/ 30"/4+22

9:00 Dave 44-30" 3+21 Jason O Rx 4+6 Lynne 18 4+17 Pat 27 3+4 Trish 25 3+6 Kovats 44 3+8 B-Rad Rx 5+10 Dan 35 4+5

10:00 O'Malley Rx 5+1 Ryan N 35 5+4 Matt Mc Rx 4+10 Mark K 20 3 Mary Mz 20 5+8 Tim W. Rx 5 Fred Rx 6 Dan B 44 5+2 Dannny D 35 5+1 Jen M 27 3+18

16:00 Randy Rx+30" 4+15 Ruby 15 4 Nick Rx 5+9 Sean Mc Rx 5+4 Matt B 20 4+22 Fetz Rx 4+12 George 27 4+8 Felipe Rx 4+4 Jim H 35 3+8 Jenni Rx 4+4 Ashley 25 5+18

17:00 Julie Rx 4 Joe 44 5 Gary Rx 4

18:00 Sue 20/3+13 Erik Rx/3+11 Allison 25/4 Malopy Rx/5+14 Sean 18/mod/2+28 Mike M. 35/4 Maria 25/3+24 Nicole O. 10/mod/5 Melissa 27/4+5 Debbie 20/5+18 Carolyn 27/5+2 Zeke 44/5+1

19:00 Janelle 27/5 Brittny 25/2+20 Ed Rx/4+22 Dan Rx/4+18 Scott 35/3+18

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