Triplet/Back Squats-Snatch Balance/Congrats Jan On-Ramp

100%

Friday January 24, 2014

!!!Congratulations January On-Rampers!!!  

10 min AMRAP 15 Ball Slams 40/30/20 10 Box Jumps 24/20/20 step up 5 HSPU

Skill/Strength: Back Squats 5 rounds x 3 reps Across 90% 1RM Use Data from 1-10-14

Snatch Balance 5 rounds x 3 reps Heavy Use Data from 12-27-13

Warm Up: DROM then 2 Rounds 30 sec each station Mountain Climbers Thrusters w/ Empty bar/PVC Ring Dips Sit Ups Then 1 min Paleo Chair Then Band Mobility

5:00 Katie 30/20/ 5 Rounds Maria 30/20/ 4+4 Debbie 20/20/ 5+28 Raegan Rx 4+21 Mercedes 30/20/ 5+4 Melissa C 10/18/4+25 Jim J 40/24/ 5 Vic Rx 5+25

6:00 PMiddy Rx 5+15 Michelle B 25/20/ 5+15 Anne 30/20/ 5 Jenny N 30/20/ 5+21 Thea 30/20/ 5+9 Chris W Rx 5 Dan B 40/24/ 5+5 Erik W Rx 5+9 Jo 30/24/ 4+25

7:00 Silja 20/20/ 4+28 Simeko 20/20/ 5

9:00 John Mc 30/20/4+22 Curtis Rx+Mask /5+5 Dave Rx/5+3 Jenelle 20/20/5 Terri 25/20/3+13 Grande 40/24/5+13 Eddie Rx/5+24 Lindsey 30/20/4+23

10:00 Jackie 40/20/2+29 Tracy 30/20/4 Cronin 40/24/5+3 Fred Rx/6+11 Steve Rx/7+29 James 40/24/4+15 Matt H. 30/24/4+20 Metz 30/20/2+26 Brian 30/20/4+22

4PM Meghan 20/20/4+10 Matt B. 40/24/5+9 Ron 30/24/3+17 Sonntag 30/20/5+21

5PM Michelle 20/16/5+6 Tom 40/24/4+14 Adrian 40/24/4+21 Jean 25/12/4+20 Mary 20/12/4+14 Liz 25/20/4+26 Kari 20/12/4+21 Dennis 40/24/3+22

6PM Matt 30/24/5+16 Juliette 25/20/8+2 Christine 30/20/6+5 Ed O 30/24/5+4 Allision 30/20/4+4 Felipe Rx/4+10 George 30/20/3+24 Gareth 40/24/4+29 David Rx/6+9 Dan L. 25/24/5+5 Jamille 30/20/5+9

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