Lurong Paleo Challenge WOD 5

beast mode

Tuesday October 8, 2013

WOD

15 min cap Ascending and Descending Ladder

10 Power Snatch          Men:L3/115, L2/95. L1/45 Women:L3/80, L2/65, L1/30 20 Pull Ups                      L1/Ring Rows 30 Box Jumps                 Men:L3/24", L2/20", L1/16" Women: L3/20", L2/16", L1/12" 40 Kettle Bell Swings   Men:L3/53#, L2/53#, L1/35# Women: L3/35#, L2/35#, L1/25# 30 Box Jumps 20 Pull Ups 10 Power Snatch

Skill/Strength: Plank Holds 3 Rounds 1 min/1 min rest, 90 sec/1 min rest, max effort.

Warm Up: 500 m Row OH Walking Lunges 45/25/15 10 T2B 60 sec Hollow Rocks 10 Squat Tuck Jumps 3 Wall Walks DROM Calf Stretch/Floss Shoulder Mobility

5:00 Maria  L1   7:15 Melissa L1   7:53 Pat   L3   10:00 Vic  L3   8:14 Mercedes  L1   8:01 Wendy  L1   7:45 Chris  L3   9:15 John  L2   9:42

6:00 Thea  L3  8:28 Matt  L3   13:09 Julie  L1   9:26 Derrick  L3   12:21 Erik  L3   13:14 Victor  L2   11:19 Sez  L2   13:29 Jenny  L1   6:57 Dan  L2   11:41 Vin  L1   11:29 Chris  L3   10:32

7:00 Matt  L3   9:30 Jason  L3   11:58 Nick  L2   11:24 Beetle  L3   10:53 MK     14:21 Mike  L2   12:53 JoAnn  L2   10:00 Dawn  L1   10:42 Michelle  L1   10:16 Raegan  L3   9:05

9:00 Dave L2/10:27 Angie L1/8:24 Beth L2/11:29 Tricia L2/13:04 Rich L3/9:57 T3 L3/11:46 John W L1/11:57

10:00 B-rad L2/10:45 Eddie L3/11:03 James L1/10:10 McGinnis L3/9:39 Nutz L1/10:19 Metz L1/7:47 Amy K L1/7:48 Tracy L1/7:27 Jackie L3/150 Fred L3/7:08

4:00 Anne L1/12:33 McCabe L1/14:38 Tammy L2/13:45 Jess D L1/11:34 Annie L1/9:25 Jenni L3/11:22 Matt B L2/14:06

5:00 Jail L2/11:05 Lindsey L2/12:05 Julie L3/12:30

6:00 Patty L2/13:42 Lynette L1/10:44 Jamille 11:20 Carlos 13:40 Christine L2/13:44

7:00 Melissa L2/13:16 Debbie L1/6:39 Ed L3/10:42 Allison L3/11:24 Bisa 14:09 Paula 12:09 Meghan 12:00 Carolyn L3/14:01 Anthony L3/11:37

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