Deads/ DUs and PUs Oh My.

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Thursday July 11, 2013

WOD

5 Rounds 200 m Run 10 HRPU 40 DUs

Skill/Strength: Deadlifts 10 rounds x 3 Reps *Across 80% 1RM TnG (Touch and Go) Try not to use alternate grip but rather work on grip strength during today. *Do not add weight, stay at 80% throughout.

Warm Up: 2 Rounds 200m Run 15 GHDSU 15 Hip Extensions 10 Strict Pull ups 10 Ring Dips 10 Wall Facing Squats 10 Band Pull Aparts* DROM [youtube=http://www.youtube.com/watch?v=BVehf-8FAxQ&w=560&h=315] 5:00 Mercedes (s) 15:40 Bob O (s) 16:20 Maria (s) 14:52 Allison (s) 15:58 Vic Rx 9:34 Tim (s) 14:06 John R Rx 15:49 Raegan Rx row 12:46 LindseyRx 13:21

6:00 Chris W Rx 10:08 Jess J (s) 14:37 Terese Rx 12:37 Jo (s) 14:37 Victor (s) 11:19 Eric W (s) 12:48 Patty Rx 11:16 Jenny N (s) 12:37 Sez (s) 11:41 Intern (Rx) 12:10

7:00 Dave Rx 10:30 Rich (s) 14:20 James H (s) 15:24 Lynne (s) 17:36 Michelle (s) 18:01 MK Rx 10:24 Mac (s) 14:51 Anthony Rx 12:36 Grande (s) 13:54

9AM Tracy Rx 16:48 Pat N. (s) 17:52 Tricia (s) 19:39 Melissa (s) 19:00 Jenni Rx 11:01

10AM Nick K. Rx 13:00 Ruby (s) 16:24 Ashley Rx 20:08 Thea Rx 11:23 Ted (s) 20:48 Amy (s) 17:44 Mike K. (s) 13:41 Jess D (s) 12:40

4:00 McGinnis (S) 14:49 Jim J (S) 14:33 Jail (S) 13:23 Jen M (S) 15:15 Fetz Rx 10:50 Matt Mc Rx 15:56 Dennis Rx 12:22 Annie (S) 15:57 Felipe (S) 11:05 George T (S) 15:07

5:00 Sarah S (S) 16:02 Fred Rx 9:39 Joe P Rx 12:32 Rob (S) 10:14 Sew Rx 12:30

6:00 Malopy Rx 11:31 B-Rad Rx 10:26 Lori Rx 15:06 Mel (S) 14:07 Deb (S) 11:57 Zeke Rx 11:39 Julie Rx 14:22

7:00 Carolyn Rx 17:07 Ed O Rx 15:34 Matt B (S) 12:15 Tracy B (s) 18:42

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