EMOM and Tabata/ Happy B-Day John Rice!!

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Friday July 5, 2013 !!Happy Birthday John Rice!!

WOD

18 min EMOM 6 Burpee Box Jumps 24/20/20 step up 8 Hanging KB Snatches 53/35/25 (alternate arms as needed.)

Score is the highest round completed before the minute expires.

Skill/Strength:

Tabata B2B Squats 8 Rounds :20 work/:10 rest

Warm Up: 800 m Run Broad Jumps Door>step 10 In Place Inch Worms 10 KB Swings 10 KB Halos (each direction) 30 Sec Hollow Rocks 60 sec Paleo Chair DROM

8AM James H. - 20"/20# - 3 Nick K. - Rx - 5 M ark K. - 18/18 - 1 Matt G. - 24/44 - 3 Matt B. - 24/35 - 5

9AM Dave - 44# - 3 Jason - Rx - 3 Rick - 18# - :)

Chris G. - Rx - 8 Tricia - 20# - 1 Fred - Rx - 5 Colleen - 18# - :) John R. - 44# + 20# Vest - 1

10AM Metz - 16"/15# - 4 Andre - Rx - 3 Jen M. - 25# - 3 MK - Rx - 4 Matt Mc - Rx - 5 Jim H. - Rx - 1 Jenni - Rx - 1 Ryan - Rx + 30" - 3 Mike K. - Rx - 1 Chris W. - Rx - 5

4:00 Anthony - 44/24- 10/3+5 Fetz- Rx- 3/6 Gary- Rx - 2/8 Jail - 25/20-  3/8+2 Jess- 20/20 - 8/5 Sean Mc- Rx 6/6+6

5:00 Rob P. - Rx - 4/7+7

6:00 Dan- 44/24- 4/6+2 Ed- Rx- 3/7+4 Allison - 27/20- 3/8+2

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