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Friday December 20, 2013

Fran 21-15-9 Thrusters Pull Ups

Skill/Strength: Front Squat 5 rounds x 3 reps Climbing Heavy/ At least 70% 1RM to start

Clean Pulls/No Turn over 5 rounds x 3 reps 110% Clean 1RM, use straps if needed

Warm Up: DROM Band Mobiity then 2 Rounds 30 sec each station Mountain Climbers OHS w Empty bar/PVC HRPU Sit Ups Then 1 min Paleo Chair

5:00 Wendy 55# Red Blue/6:55 Maria 55# Red Blue/7:58 Mercedes 55# Red Blue/9:00 Jess J 55# Blue/6:39 Jim J Rx 8:03 Lucy 55# Green/6:57 Melissa C 25# Red Blue/6:05 John R Rx 6:48 Chuck 55#/ 8:14

6:00 Raegan Rx 5:13 Anne 45# Blue/ 7:39 Erik W Rx 7:05 Patty Rx 10:27 Victor 75#/ 9:59 Patrick Rx 5:59 Thea Rx 6:09 Jenny N Rx 10:29 Dan B Rx 7:32

7:00 Matt G Rx 8:07 Jean 25# Jumping/7:58 Erin 55# Red Blue/10:32 Moe 95# Green/9:34 Mark 65# Blue/ 10:57

9:00 Jason B Rx 9:16 Dave Rx 7:11 Sewnig Rx 5:24 John Mc Rx 5:52 Beetle Rx 5:59 Gigi 35# Blue Red/6:50 Milo 65# Blue/7:56 Curtis Rx/5:55 Richie 95# Blue Red/6:25 Eddie O. Rx 5:18 Kim 45# Green Blue/8:03 Tricia Mod./7:31

10:00 John C. 65# 6:48 John R. 75# Green/9:54 Dawn 35# Blue/10:16 Jackie 65# Blue/8:42 Fred Rx/3:13 Carolyn Rx/9:40

4PM Joann 55/6:59 Carlos 65/6:59 Marylee 35/Jump 6:10 Frank 65/G 5:40 Matt  H. Rx/7:23

5PM Allison Rx 8:27 Sonntag Rx/8:20 Matt B. 95/B 10:40

6PM David Rx/5:59 Mike A. rx/10:05 Ed O' Rx/6:56 Christine Rx/8:06 Adrian 65/6:52 Michael Rx/7:01 Michelle 45/Jump 8:17 Felipe 75/8:03

12/21/13 8AM Vic 4:08 Steve 4:40

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