14.5 Friday

52541-Work-Hard-In-Silence

Friday March 28, 2014

Last WOD of the Open.

MEN - includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees

WOMEN - includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees

MASTERS MEN - includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees

MASTERS WOMEN - includes Masters Women 55+ 21-18-15-12-9-6-3 reps for time of: 45-lb. thrusters Burpees

Notes This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Skill/Strength: Foam Roll -Glutes -Hamstrings 3 rounds; 5 Thrusters/5 Bar facing burpees...Not for time, not agressive

Warm Up: 500 m Row DROM 1 round 60 sec each Lateral Band Walks OHS w/ empty bar Inch Worms OH Walking Lunges Good Mornings then 5 min Band Mobility

5:00 Mercedes  RX/  31:52 Jim RX/  22:18 Jessica D. RX/  19:21 Vic  RX/  15:03 Lisa  RX/  22:18 Matt H.  RX/  24:50 Raegan  Mod./  20:16 Melissa  35/  22:28 Debbie  45/  20:52 Adam  RX/  27:12

6:00 Beetle  RX/ 15:41 Erik  RX/ 18:26 Dennis  RX/  25:00 Mike  65/ 21:05 Sean  65/ 20:18 Dan  RX/  17:18 Vin  65/ 19:46

7:00 Bonk  RX/  15:38 Mac  65/  21:56 Silja  45/  19:16 Sam  RX/  15:39

9:00 Tricia 35/24:45 Randy Rx 21:42 Eddie Rx 17:29 Curtis Rx 17:30

10:00 Amy Rx 30:54 Metz Rx 37:18 Dawn 45/20:58 Thea Rx 13:12 Chelsea  55/31:29 Carlos Rx 38:03 John W. 65/19:48 Fred Rx 15:26 Nutz Rx 29:08

4:00 Maroney Rx/21:32 Meghan 55/24:17 Mason 95/75/24:52 Lynne 25/20:29 Matt Rx/24:24 Jess Rx/15:31 Sophi Juliette 35/16:15

5PM Mary 25/24:08 Meaghan 25/24:32 George 55/28:40 Felipe Rx/22:37 Adrian Rx/26:46 Lindsey Rx/20:53 Matt B. Rx/22:17 Steve Rx/15:57 Sonntag Rx/19:44

6PM Allison Rx/16:28 Bisa 45/35:44 Paula 65/38:24 Gareth Rx/ 21:08 Terri 35/17:57 Malopy Rx/20:20 Ed O' Rx /21:48

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