Run Pull Up and K-Ball Swings/Happy B-Day Melissa W

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Tuesday July 9, 2013 Happy Birthday Melissa W

WOD

5 Rounds 200 m Run 15 Pull Ups 10 KB Swings 70/53/35

Skill/Strength: Pistol Work -Pistol Squats -Banded Pistols -Med Ball Pistols -Weighted Pistols -Full Pistols Pick 2 at your ability and work on Pistol Skills

Warm Up: 400 m Run OH Walking Lunges x4 45/25/10 7 T2B 7 Wall Walks 7 GHDSU 7 GHDHX 7 Wall Facing Squats DROM Burgener Warm Up

5:00 Maria 14:48 Stack 15:50 Grande Rx 14:14 Matt Rx 15:40 Laurene 17:18 Raegan Rx 15:18 Katie 15:50 Allison 17:40 John 15:43 Debbie 15:43 Mercedes 16:01 Tim Rx 15:00

6:00 Sez 16:49 Intern Rx 13:50 Pete Rx 14:40 JoAnn 14:33 Jen 17:02 Victor 15:44 Matt 16:45 Jack 16:49 Amy 13:20 Juliette 13:15 Derrick 16:57 Terese 13:37 Vic Rx 12:16 Erik 16:45

7:00 MK 13:24 Michelle 17:36 Joann 15:55 Jim 13:49 Mac 17:07 Tony Rx 13:39 Gary Rx 18:56 Tracy H. 18:28 Lindsey 15:45

9:00 Dave 53 14:41 Lynne 25 19:55 Sewnig Rx 14:58 Pat 35 16:32 Tammy 25 19:14 Trish 27 16:24 Meredith 35 19:24 Jessica 35 15:58 Jackie 44 18:54 Freddie Rx 12:20

10:00 O'Malley Rx 13:11 Ashley ? 15:12 Shawn C 14:57 Matt Mc Rx 15:15 Curtis Rx 15:27 Steve Rx 14:21 Thea Rx 14:57 Dan L 44 16:31 Amy K 27 17:15 Mary Mz 25 14:31 Dan B 53 17:15 Sean Mc 15:53

16:00 Haraf Rx 10:01 Ruby 15 16:34 Sean McA 25 17:04 Jen M 35 17:15 Bob O 53 19:21 Brian B 70 18:14 Jenni 35 15:47 Fetz Rx 16:27 Jess 25 16:49 Jim Jensen Rx 21:38 George T. 35 16:39 Filipe T Rx 14:49

17:00 George N. 35 13:38 Annie T 15 15:36 Mike Kelly Rx 18:10

18:00 B-Rad RX/11:29 Melissa 35+Birthday Vest/20:56 Matt B. 53/19:15 Malopy RX/12:59 Candice 35 (Mod)/ 25:43 Lori 35/ 16:28 Patty 35/ 19:17 Ed O. RX/ 18:54

19:00 Gareth RX/ 13:46 Jim H. 53/ 18:00 Mike 53/ 18:54 Frank 53/ 14:19 Dan RX/ 12:53 Dennis RX/ 18:46 Janelle 35/ 20:29 Chris RX/ 14:18

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