Lurong Paleo Challenge WOD 4

Thursday October 3, 2013

WOD

Paleo Challenge WOD 4 10 min Cap 50 Thrusters 50 T2B

Men L3-95#, L2-65#, L1-45# Men L3-T2B, L2-AbMat, L1-Anchored Abmat Women L3-65#, L2-45#, L1-30# Women L3-T2B, L2-AbMat, L1-Anchored Abmat

Skill/Strength: EMOM 16 Odd-2 Squat Cleans Moderate weight Even-3 HSPU

Warm Up: 400 m Run OH Walking Lunges step>door 45/25/15 10 Pull Ups 10 KB Swings 10 KB Snatches 10 GHDSU 10 GHDHX 10 Good Mornings w/ empty bar 60 sec Paleo Chair Lateral Band Walks DROM

5:00 Mercedes  L2  8:10 Melissa  L1  6:40 Laurene  L1  6:41 Pat  L2  7:30 Debbie  L2  6:34 Wendy  L2  5:54 John  L3  9:27 Vic  L3  8:29 Jim  L3  +86 Jessica  L2  7:02

6:00 Vin  L2  8:58 Victor  L2  4:40 Derrick  L3  +93 Jenny  L3  +79 Katie  L2  5:37 Dan  L3  +87 Matt  L3  +93 Thea L3  9:17 Chris  L3  9:11 Julie  L2  7:30 Amy P  L2  6:23 Amy H  L2  6:06 Gary  L3  +88 Sez  L2  9:30 Erik  L3  +90

7:00 Alex  L2  6:23 Mike  L2  6:55 Michelle  L1  7:11 Anthony  L3  9:20 Matt  L3  8:56 Raegan  L3  8:22

9:00 Dave L3/76 Sonntag L2/ 4:442 Beetle L3/90 Jason L2/6:40 Rich L3/8:48 Tricia L2/8:11 Eddie L3/9:54 Candice L2/7:26

10:00 Fred L3 / 4:56 B-rad L3/9:40 Lindsey L3/74 Tim L1/ 8:03 Dawn L1/8:56 John W L1/9:46 Amy K L2/7:12 McGinnis L3/87

LImbo John Mc L3/9:29 Nick K L3/95 Kels L3/67

4:00PM Jenni L3/9:22 Lynne L1/6:40 Tammy L2/4:48 Jail L2/6:16 Paul L2/5:45 Jason L1.5/7:16 Carlos L2/7:01

5:00PM Julie G. L3/9:35

6:00 Lynette 25/su 5:05 Paula 35/su 6:02 Bisa 25/su 8:24 Sue 35/su 5:40

7:00 Jess W. L2/6:29 Shawn L3/95 Ed L3/80 Melissa L2/6:36 Joann L2/4:16 Jim L3/9:58 Carolyn L3/9:46 Michael M.  L2/9:25 Allison L3/8:27

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