DUs-Ball Slam Sprints/Snatch

Thursday February 13, 2014

5 min AMRAP 20 DUs 10 Ball Slams 40/30/20

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

EMOM 15 1 rep Snatch Climbing Use data from 2-3-14

Warm Up: 400 m Row DROM Band Mobility Then 1 Round 60 sec each KB Snatches/Alternate arm each rep HRPU Pry Squats Lateral Band Walks Spider Lunges Then Burgener

5:00 Mike L. 30/4+2 Pat 40/4+17 Vic Rx 6+12 Lisa Rx 3+15 Mercedes 30/4 Jessica 30/3+55 Jim 40/4+43 Wendy 30/4+31 Jess Rx 4+26 Matt C. 40/4 Grande 65# Atlas Stone clean and Jerk/3+24

6:00 Thea Rx 6+7 Katie Rx 4+7 Victor 40/3+22 Jenny 20/5+18 Michelle 30/3+68 Matt G. Rx 4+15 Juliette 30/4+64 Dan B. Rx 4+10 Amy 20/5+44

7:00 Raegan Rx/4+22 Bonk Rx/5+21 Silja 30/4 Anthony Rx/6+14

9:00 Terri 20/DU's/ 4+22 Tricia Mod./2+21 Dave 30/DU's/5+28 Sewnig Rx/4+29 Doug 40/3+40 Mark 30/3 Tim 30/4+17 Dan 30/4+30 Steve Rx/6+25

10:00 Jackie Rx/4+12 Fred Rx/6+11 Cronin Rx/4+5 Liz 30/4 Sonntag 30/DU's/6+20 Amy 30/3+30 Joe 40/4+2 Metz 30/4+43 James 30/5 Tracy 30/4+28

4:00 Lynne 20/s/ 4+20 Matt 30/s/ 5+59 Alex 30/d/ 3 Mason 30/s/ 4+60 Gary RX/ 5 Bosh 20/s/ 3+67 Jail 30/s/ 5+5 Dan RX/ 5+21 Chris 40/s/ 4+3

5:00 Mary 20/s/ 2+28 Julie RX/ 4 George 30/s/ 4 Felipe RX/ 3+4 Michelle 30/s/ 3+54 Adrian RX/ 2+27 Curtis RX/ 5+20 Jim 30/s/4 Christine RX/ 4+3

6:00 Dennis Rx/5+7 Dave Rx/4+26 Ed O'R Rx/4+9 Sean 4+22 Dan 4+15 Mel Rx/3+24 Allison 3 Jamille 4+48 Tom 4

7:00 Jes W. 2+7 Shawn 2+10 Kathy 2+32

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