Bear Complex

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Tuesday June 25, 2013

WOD

6 Rounds 50m Sprint 6 Burpee's 6 HRPU 6 Squats 6 Pull Ups 6 Hollow Rocks

Skill/Strength:

Bear Complex -Power Clean -Front Squat -Push-Press -Back Squat -Behind the neck Push-Press 7-7-7 Increase weight each round Starting at 75% Push Press 1RM

Warm Up: Broad Jumps step > door and back Inch Worms step>door OH KB Walks 2 laps 53×2/35×2/25×2 10 Wall Walks 10 GHDSU 10 GHDHX DROM Burgener as Group

5:00 Allison (Blue) 15:22 Meredith (Green) 14:50 Mercedes (Red/Blue) 15:00 Laurene (Green) 15:53 Raegan 11:09 Rob P 11:34 John R 13:43

6:00 Erik W 12:42 Terese (Green) 13:36 Katie (Green) 13:49 Matt G (Red) 15:08 Jack G (Green) 16:40 Jenny N (Blue) 14:17 Derrick (Blue) 4 Rounds Victor 13:14 Jo (Blue) 12:57

7:00 Mark 16:01 Jason 10:43 Mac 13:38 MK 9:07 Grande 11:41 Anthony 9:47 Juliette 10:59 Carolyn 11:20

9:00 Dave 11:49 Rick 16:06 Randy 11:30 Lynne 17:33 Melissa C 16:35 Sue R 16:50 Tammy 13:15 Fred 8:55 Tricia 16:40 James H 14:41

10:00 Tim 14:50 O'Malley 11:20 Curtis 12:35 Kels 14:05 Tracy 15:00 Marino 9:53 Angie 18:23 Beetle 12:18 Thea 11:15 Dan B 12:15 Danny 14:27 Metz 15:32 Nutz 12:59 Lindsey 12:38

4:00 Ashley 13:25 Dennis 15:37 McGinnis 12:57 Jail 13:37 McDonald 11:25 Jess D. 12:37 Jen M. 14:16 Jenni R. 11:57 Brian B. 13:14 Felipe 11:32 George T. 14:37

5:00 Chris W 10:59 Joe P. 12:02 Doyle 15:58 Tracy B. 15:48 Karyn 15:35 Matt B. 16:05

6:00 Brennan 9:41 Malopy 9:53 Vince 14:33 Intern 10:21 Sue blue/15:28 Maria red/blue/16:36 Mary 14:56 Kelly green/15:47

7:00 Ed 13:00 Janelle 15:21 Debbie purple/13:43

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