Heavy Squat Cleans

Clean Pull Illustration

Thursday July 25, 2013

WOD

12 AMRAP 6 Hang Power Cleans 115/85/55 3 HSPU

Skill/Strength: Squat Cleans 3 rounds x 3 reps 80% 1 RM

Warm Up: 500 m row Inch Worms step>door Bear Walk Door>step Kareoke Step>Door and Back 30 Sec Flutter Kicks Jumping Squats DROM Burgener as Group

5:00 Mercedes 55/12+4 Laurene 35/11+2 Katie 75/10+6 Raegan Rx 9+7 Vic Rx 15 John R Rx 7+4

6:00 Chris 115/7+6 Jessica 55/9 Terese 40/15+2 Jenny N. 85/11+3 Victor 95/8+6 Patty Rx 9+6 Jennifer P. 55/8+6 Amy 45/14+3

7:00 MK 65/15+6 Mac 75/10 Melissa 35/11 Lynne 35/10+5 Michelle 55/10 Anthony Rx 13+3

9:00 Dave Rx 9+3 Rick 105/8+5 Tricia 55/12+3 Matt B 85/12+2 Annie 35/12+6 Bill 85/7+3 Tammy55/13+6 Grande Rx 10+6 Rich 95/13

10:00 James 65/16+3 Tracy 65/15+6 Haraf Rx+deficit HSPU/11+7 Meredith 55/10+6 JoAnne 65/10+4 Janelle 85/10 Nick J Rx/10+3 Lindsey 55/14+6 Timmy Rx 14+5 Jenni R. 90/7+5 Juliette 45/17+6

4:00 Ashley 45/9+4 Jail 55/9 McDonald Rx 14+3 Jess D 55/14+7 McGinnis 115/10+6 Matt G 115/8+3 Marino Rx 14+1 Dennis 115/10 Jen M. 65/13+1 Carolyn Rx 7 Jensen 115/6+6

5:00 Joe P. 11+7 Teddy 35/10+6 Sonntag 95/12+3 McMullen 115/6 Greg 85/10 Rob Rx 17+5

6PM Mel 70# - 11 Brennan 115 - 5+6 Lori 65 - 10 Malope Rx - 7+2 Matt S. 95 - 10 Allison 85 - 9 Fred Rx+(RHSPU) - 12+2 Paula 40 - 12+5

7PM Ed O. 115 - 7+7 Nick K. Rx - 4+6 Sue 45 - 9 Mary Rx - 9+8

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