Lateral Stick Jumps-KB Snatches/Happy BDay Ashley/Congrats May On Ramp Grads

Ashley Trodo Vest_1_BDay  

Friday May 23, 2014

!!!Congratulations May On-Ramp Graduates!!!

!!!Happy Birthday Ashley!!!

!!!Happy 16th Wedding Anniversary Maria and John!!! ***No Open Gym this afternoon***

Anyone who may not be able to attend Murph Day, Monday but want to do "Murph," Dave will be coaching the PM tonight and will set up space and allow you to get "Murph" in.  Thanks Dave for accommodating us.

WOD EMOM 14 Lateral Stick Jumps Hang KB snatches 53/35/25 (alternate arms each round)

Skill/Strength: Box Jumps MHE (Max Height Effort) 15 rounds x 1 rep

Strict Pull Ups 3 rounds x 10 reps

Warm Up: DROM Coaches Choice 5 min Band Mobility

5:00 Mercedes 14"-20#/14 Rounds Gwen 15"-20#/14 Rounds Adrian Rx /14 Rounds Wendy 14"-20#/14 Rounds Beetle Rx/14 Rounds Mankow step ups-53#/14 Rounds Lucy 15"-25#/14 Rounds Lisa 15"-25#/14 Rounds Melissa C 14"-15#/14 Rounds Dan C Rx /14 Rounds

6:00 Victor 24"35#/14 Rounds Natalie 20"-18#/14 Rounds Katie Rx /2 Rounds Dennis Rx/14 Rounds Sean R 24"-35#/14 Rounds Erik Rx/14 Rounds Mac Rx/14 Rounds Thea Rx+24" and Sit Ups/14 Rounds PMiddy Rx +28"/14 Rounds Dan B Rx/14 Rounds| Jenny N /14 Rounds Mary Kay 12"-18#/14 Rounds

7:00 Kelly 12"-20#/14 Rounds Maria 20"-20#/14 Rounds Matt G Rx /7 Rounds then 7 Rounds Sit Ups-KB Snatch Erin 20"=18#/14 Rounds Meghan 20"-25#/14 Rounds Grande Rx/14 Rounds

9:00 Tricia Mod/20/14 KimPossible 18/Mod/14 Angie  18/20/14 Spiderman 30/44/14

10:00 Jon Rx+62#/14 Jesse 24/44/14 James  24/35/14 Dan S. 20/35/14 Matt C. 20/44/14 Chelsea 20/20/14 Caitlin 20/18/14 Cronin the Barbarian 24/35/14 MKC 20/20/14 Tracy  20/20/14 Amy 20/20/14

4:00 Matt B.  Mod. 5:00 Ashley 30"/RX+ vest Mary  20/12/9# Dave  30/12/25 Meghan 24/16/10 Dave Maybe 48/RX+ 30" box

MURPH: Lindsey 50:17 vest/run Chris 50:20  vest/run Mary Kate  41:32 Jail  58:57  vest/run Ed O'fficer 47:25 Ray  37:45

6:00 Jennifer  24/16/18 Christine  28 1/2/RX Meaghan  28 1/2/ 18/12 Barbara  30/18/12 Malopy  RX+ (MU each round!!)

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