Lurong Paleo Challenge WOD 6/Happy B-Day Julie!!!

expectations

Thursday October 17, 2013

!!!Happy Birthday Julie!!!

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WOD

Lurong Challenge WOD 6 100 DUs then 5 rounds of 10 Power Cleans 10 Ring Dips

Scaling Options: DUs L3/DUs, L2/Singles, L1/DUs Cleans L3/145-100, L2/125-85, L1/75-55 L3/Ring Dips, L2/HRPU, L1/Knee HRPU

Skill/Strength: EMOM 6 5 Front Squat 75% 1RM-Squat Clean First Rep

Rest 3 min (change weight)

EMOM 5 3 Deadlifts (use final weight from 10/10/13)

Warm Up: 400 m Run Walking Reach Behind Lunges Door to step 5 Wall Walks 10 Pull Ups 10 Squat Tuck Jumps Lateral band Walks 2 laps 60 sec Paleo Chair DROM Calf Mobility Forearm Mashout

5:00 Wendy L1  7:10 Mercedes L1  8:31 Raegan L3  4+13 Pat L2  8:39 Lisa L1  7:35 Melissa L1  8:48 Jim L2  10:11 Jessica L1  7:58 Debbie L1  5:52 Vic L3  11:44

6:00 Jenny L2  7:26 Katie L2  11:25 Matt L2  10:44 Julie L1  7:23 Chris L3  4+14 Derrick L2  9:10 Peter L2  11:49 Victor L2  9:21 Thea L3  4+13 Patrick L3  9:47 Jim L3  10:06 JoAnn L2  8:14 Dan L2  10:20 Vin L1  8:23

7:00 Allison L2  8:13 Nick L2  3+14 Jason L2  8+13

9:00 Angie L1/ 10:06 Dave L2/ 4+9 Tricia L2/11:58 T3 L3/4+15 Mac L1/ 9:54 Jess D L2/4+16

10:00 Fred L3/8:37 McGinnis L3/4+8 Jason 75/Dips-9:21 B-rad L3/4+3 Metz L1/7:50 Amy K L1/8:13 Sonntag L2/11:06 Tracy L1/7:11

4:00 Tammy L1/6:04 Gary L1/4+7 George L1/9:13 Felipe L1/9:40 Jenni L3/4+8 Lynne L1/8:23 Brian G L3/9:00 Liam L3/9:19 Lindsey L2/11:17

5:00 Christine L2/6:53 Julie L2/10:34 w vest Happy Barfday!!! McCabe L1/4+1 Bernadette L3/7:57 Lackenbach L3/10:17 Debbie L1/4:54

6:00 Malopy - went rogue Patty L2/ 8:43 Bisa L1/ 4+17 Meghan L1/10:12

7:00 Ashley L2/10:46 MK * 8:55 Melissa L2/10:59 Ed O L3/4 PJ L1/ 11:13

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