Press 1RM/ Back Squats

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Monday July 1, 2013

WOD

8 min AMRAP 8 Wallballs 8Wallball Sit Ups

Skill/Strength: Back Squat 5 rounds x 3 Reps 85% 1RM across* *Maintain same weight

Strict Press Find 1RM 5-3-2-1-1-1 Climbing* *Add weight per set

Warm Up: 400 m Run Walking Lunges Door>Step 10 Strict Pull Ups 10 Ring Dips 10 GHD SU 10 Squat Tuck Jumps DROM

5:00 Mercedes 10#/ 7+6 Maria 14/ 7+2 Vic 20/ 10+10 Allison 14/ 7+12 Laurene 10/ 7+8 Evelyn 14/ 7+6 Amy 14/ 7+2 Wendy 10/ 7+11 Raegan 14/ 11+4

6:00 Chris 20#/ 10+15 Julie 10/ 9+5 Matt G. 20/ 7+14 Jack 25/ 6+4 Erik 20/ 7+11 Victor 20/ 8+7 Terese 10/ 8+1 Katie 14/ 7+5 Jenny 14/ 8+2 Patty 14/ 7+5 Sez 20/ 7+15 JoAnn 10/ 9+9

7:00 Meredith 10#/ 9 Molly 10/ 7 Rich 20/ 8 Anthony 20/ 10+4 MK 14/ 10+2 Michelle 10/ 7 James 14/ 8+6

9:00 Dave 20#/8+15 Rick 20#/6+12 Lynne 10#/8 Haraf 25#/10+1 Tracy 14#/9+10 Fred 20#/9+15 Melissa C 10#/6+8 Tricia 14#/7+8 Annie 10#/7+11 Grande 20#/10+8 Ashley 14#/9+7 Joann 14#/9+4

10:00 Tim 20#/9+3 Dan L 16#/8+4 Nutz 20#/8 Matt Mc 20#/10 Jen M 14#/8+10 Lindsey 14#/10+5 Kels 25#/8+8 Metz 10#/10 Thea 14#/10+4 Dan B 20#/9+4 O'Malley 20#/10+8

4:00 Brian B 20#/9 Jess D 14#/8+8 Shawn C 20#/9+2 McGinnis 20#/9+3 Felipe 20#/8+9 George T 16#/7+8 Zeke 16#/10+8 Jason 20#/9

5:00 Nick K 20#/10+3 Julie 14#/10+2 Vince B 14#/9 Joe P 20#/9+9

6:00 Lori  14#/9 Matt S. 20#/7+7 Steve 20#/11+3 Jerry 20#/9+12 Malopy 20#/9+10 Intern 25#/9+13 B-Rad 20#/10+11 Paula 10#/7 Matt B. 16/8+3

7:00 Ed  20#/8+11 Dennis  20#/9 Scott  20#/6+6 Brittny  14#/5+2 Sue  10#/8 Janelle  14#/9

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