Run-Wall Balls-BJs

Treadmill

Tuesday October 1, 2013

WOD

30 min cap 5 Rounds 400 m Run 20 Wall Balls 20/14/10 10 Box Jumps

Skill/Strength: Group Foam Roll Calf Stretch/Floss Hip Floss Tabata Flutter Kicks

Warm Up: 500 m Row 15 GHDSU 15 GHDHX 10 T2B 10 HRPU 10 Good Mornings w/ Empty Bar 10 Wall Facing Squats DROM

5:00 Vic  Rx  16:16 Grande #20  16:17 Laurene #10  19:47 Raegan Rx 16:14 Sheila #10 22:16 Brian  Rx  16:23 Wendy  #10  25:59 Jessica  #14  19:13 Jim  #20  19:03 Melissa  #10  21:04 Lisa  #14  19:58 John R  Rx  17:53 Mercedes  #10  21:27 Maria  #14 24:24

6:00 Chris W  Rx  15:56 Victor  Rx  20:21 Matt G  Rx  19:04 Vin  #14  19:08 Sewnig  Rx  18:47 Jo  Rx  21:40 Katie  #10  20:27 Erik W  Rx  19:08 Dan B  Rx  17:52 Anne  #10  19:14 Thea  RX 13:06

7:00 MK  #10/16in  26:24 Nick K  Rx 17:47 Jenny N  Rx  23:25 Michelle  #10/18in  26:46 Lackenbach #20  24:31 Matt Mc  Rx  17:39 Anthony  Rx  16:47 Emily #10  19:02

9:00 Dave Rx 18:32 Fred 25#/ 16:53 Jackie Rx 19:53 Rick 20#/20" 25:30 Jess D Rx 16:53 Mac 20#/ 19:46 Tricia Rx 26:05 Carolyn Rx 20:11 Eddie 20# 16:37 Jason 14# 19:20 John Mc Rx 19:02

10:00 Lindsey Rx 17:35 B-rad Rx 14:06 John W 14#/row 26:08 Metz Rx 22:03 Tracy 10# 22:35 Amy K 10# 22:45 Kels Rx 24:05 James Rx 22:13 McGinnis Rx 16:54

16:00 Jess (again) 16/24 18:55 Tammy 15# Thruster/20 20:20 Ashley Rx 14:27 Lynne 16/18 25:27 Jail 14/20 22:40 Annie 18/10 20:11 Jenni 14/20 16:25

17:00 Gary Anderson Rx 21:28

18:00 Liam Rx+ 16:26 Patty 10/20 22;14 Carlos 16/20 22:02 Liz 10/20 19:18 Paula 10/18 28:00 Debbie 14/20 17:52 Bisa 10/16 4+run+10 wb

19:00 Allison Rx 19:26 Malopy mod 21:27 Ed Rx 22:46 Matt 20/24 20:34 Shawn Rx 20:34 Meghan 10/20 21:52

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