Chipper

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Tuesday July 2, 2013

WOD

500 m Row 40 KB Swings 70/53/35 30 OHS 105/75/45 20 T2B 10 HSPU 20 Pull Ups 30 HRPU 40 KB SDHP 50 DUs

Skill/Strength: Weighted Pull Ups 10 minutes to find heavy 1RM If you use bands, get away from your traditional band and work down the ladder to smaller bands.

Warm Up: 3 min DU Work KB OH Walks 53x2/35x2/25x2 10 K2E 5 Wall Walks 10 GHDHX 10 Wall Facing Squats DROM

 5:00 Allison- 21:12 Vic-rx-16:58 Evelyn- 19:16 Laurene- 18:16 Mercedes- 18:52 Tim- 20:05 Raegan-19:46 Wendy- 19:58

6:00 Matt- 22:32 Jack- 22:21 Katie- 17:40 Terese- 16:38 (Mod) Erik- 20:45 Jenny- 17:56 Sez- 21:06 Victor- 23:09 Chris- rx-19:12 JoAnn- 18:16 Mike M.- 19:41

7:00 Mac- 21:50 Gary-RX-30:41 John Mc.- 23:31 JoAnne- 17:44 James- 18:29 Maria- 19:05 Jason- 25:10 Anthony- 22:49 Mark- 23:10 MK-RX-21:22 Michelle- 23:54 Kelly- 21:17

9:00 Rick 24:48 Dave 20:07 Haraf 13:40 Tracy 23:07 Lynne 21:17 Melissa 19:20 Sew 21:33 Rhonda 18:24 Trent 20:36 Tricia 21:23 Dan B. 21:44 Pat 21:44 Grande 19:14 Beetle 22:04

10:00 Danny 30:54 Fred 17:28 Nutle 19:18 McDonald 22:16 Jackie 20:19 O'Malley 20:00 Jan M. 19:48 Myles 21:03 Curtis 19:36

4:00 Jail 18:08 Meredith 15:54 Fetz 21:24 Andre 23:17 Jess D. 15:08 George T. 22:18 Felipe 21:58 Zeke 24:12 Brian B. :-) Sue 20:04 Marino 20:01 McGinnis 21:40

5:00 Nick 26:34 Annie 18:40 Rob P 16:07 Paula 23:02 Dennis 26:53 Julie 29:04 Lindsey 23:03 Kels 25:32 McCabe 23:53

6:00 Lori 20:14 Matt 22:32 Malopy  23:18 Teddy 27:20 Melissa 20:24 Debbie 19:00 B-Rad 19:08 Patty 22:54

7:00 Ed 25:46 Jerry 25:57 Scott 23:58 Dan 23:20 Gareth 25:28

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