DU and Sit Ups/Squat Cleans/Happy BDay Maria and Jason

high goals

Thursday December 12, 2013

!!!Happy Birthday Maria!!! !!!Happy Birthday Jason M!!!

100 DUs 100 Abmat Sit Ups

Skill/Strength: EMOM 15 2 rep Squat Clean Across Heavy but No less then 65% 1RM

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

Warm Up: DROM then 2 Rounds 30 sec each Pry Squats Wall Walks In Place Inch Worms then 1 min Hollow Rocks

5:00 Sewnig Rx 8:34 Mercedes 7:10 Anne 9:30 Gary Rx 5:27 John R. Rx 5:17 Grande 6:59 Jess J. 8:04 Jim J. 9:30 Wendy 5:59 Vic Rx  4:24 Lisa 8:06

6:00 Julie 6:58 Raegan Rx 4:49 Amy 6:27 Jen N. 6:38 Lucy Rx 7:30 Matt 7:47 Dan B. Rx 7:35 Erik 6:28 JoAnn 3:50

7:00 Jason Rx 5:19 Katie N. Rx 5:43 Mike 5:50 Michelle 8:09 Jenelle 6:48 Erin 8:55 Sean 8:52 Tony Rx 4:56

9:00 Fred Rx 4:28 Dave Rx 4:42 John Mc Rx 5:57 Bettle 5:35 Milo 7:08 Sonntag Rx 4:47 Jason B. 8:17 Jess D. 5:35

10:00 James 7:50 Lindsey Rx 4:14 John C. 6:55 Ron 7:41 Mr. Burns 6:44 Metz 7:01 Tracy 7:37 Curtis Rx 5:04 Amy K 6:55

4:00PM jenni Rx 4:19 Carlos 7:39 Frank 9:07 Dan 6:04 Jail 7:47 Matt 4:48 John 10:18

5:00PM Kari 10:58 Matt 9:50 Adam 9:16 Mike 8:05

6:00 Christine 6:20 Julie Rx 4:51 David 6:00 Mel Rx 7:54 Steve Rx 4:28 Patty Rx 4:48 Lori Rx 4:39 Ed O' Rx 6:01 Kevin 6:43

7:00 Liz 8:03 Jes W. 7:24 Dee 10:08 Brenda 9:51 Adrian Rx 9:32

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