Hang Power Cleans-Bar Over Burpees/Snatches

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Thursday December 5, 2013

***Please Join us to celebrate our 2 Year Anniversary/Holiday Party this Sunday Dec 8, 11am***

6 Rounds/10 min Cap 6 Hang Power Cleans 135/95/65 12 lateral Bar over Burpees

Skill/Strength: 3 Sets Max Rep Strict Pull Ups Use apprpriate band and journal band/reps per round

EMOM 15 1 rep Squat Snatch No less then 65% 1RM-Across

Warm Up: DROM 20 In Place Inch Worms 15 Pry Squats 10 Squat Tuck Jumps 10 GHD SitUps 10 GHD Hip Extensions Plank Hold 1 min Then Burgener as group

5:00 Kim 65/9:10 Mercedes 55/9:04 Joann 65/7:51 Chris Rx/8:13 Jess 65/9:24 Jim Rx/99 Reps John 115/9:05 Debbie 65/8:17

6:00 Michelle 55/85 Reps Amy 45/9:14 Victor 95/8:54 Peter 95/9:42 Dan 115/9:30 Vin 95/9:45 Patrick Rx/7:15 Jenny Rx/9:43 Thea Rx/6:38 Erik Rx/9:05 Vic Rx/6:45

7:00 Gary Rx/10:13 MK 75/6:38 Mark 65/12:24 Raegan Rx/7:48

9:00 Jason B 105/90 Reps Dave 115/98 Reps Bill 105/63 Reps Coach John Rx/9:51 Rich Rx/105 Reps Jenelle 45/90 Reps Tim 95/100 Reps Angie 65/97 Reps Tricia 65/107 Reps

10:00 Anthony Rx/8:00 Steve Rx/6:36 John W 95/78 Reps Amy 55/97 Reps Metz 55/8:50 Dan 95/93 Reps James 95/95 Reps Dawn 45/80 Reps John C 95/9:30

4:00 Jenni 95/mod Tammy 65/ 8:35 Frank 95/ 96 Matt 95/ 8:06 Carlos 85/9:22 Dennis Rx/81

Kari 35/102 Chris 65/ 8:24 Bernadette 85/ 94

6:00 Lori Rx 9:39 Mike A Rx 94 reps David Rx 7:16 Jes W Rx 8:56 Lindsey 65 8:36 Rocio 15/ 104 George 85/106 Felipe 115/9:54 Brenda 15/72 Adrian 95/9:29 Milo 95/93

7:00 Allison Rx 5:59 Scott 95/93 reps EdO Rx 9:47 Mikey 115/6:29 Erik S 115/78  Welcome Back Buddy!! Dee 25/90

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