343/Happy BDay Mr. Burns

honorwod-300x170 (1)Thursday Sept 11, 2014

Paleo Challenge Day 10/30

!!!Happy Birthday Mr. Burns!!!

If you can, please arrive early to get loose. This can be a long WOD so we will have minimal time for mobility. We know this looks, and will be very difficult, but please remember the sacrifice and come and work hard in the Fallen's honor. We would greatly appreciate a high turnout for all class sessions today to do our little part to memorialize the heroes of that tragic day.

WOD "343" 100 Deadlifts 145/115 30 m Lunges 100 Power Cleans 95/65 30 m Lunges 100 Ground to Overhead 65/35 43 Burpees

Men load a 45# pound bar – women load a 15# bar. First plate is 10#, second plate 15#, third plate 25#. Remove the outer plate after the completion of each lift.

Skill/Strength: Station Set Up

Warm Up: 500 m Row Group Dynamic Stretch/Warm Up

5:00 Mercedes Rx 42:05 Debbie Rx 47:36 Meghan 115/55/35/47:32 Wendy 105/55/35/42:17 Jessica D. Rx 37:38 Gwen 65/35/15/40:07 Lisa Rx 38:23 Hannah Montana Rx 45:57 Lindsey Rx 48:55 Beetle Rx+Gear/35:58 Ryan Rx 32:53 Matt H. Rx 49:10(1st Rx WOD!!) Dan S. 145/75/65/44:14 Vic Rx 35:34

6:00 Jose 135/65/45/38:23 Matt G. Rx 45:56 Juliette 65/45/25/32:37 Dennis Rx 42:05 Katie Rx 40:24 Jenny Rx 37:10 Tim 135/85/65/43:28 Dan B. Rx 33:18

7:00 Thee People's Coach Rx 56:39 Gary Rx 41:42 Mac Rx 51:18

8:00 Uncle Jesse Rx 48:05 Sam Rx 29:09

9:00 Randy Rx 47:30 Grande Rx+gear/45:39 Sonntag Rx 41:12 Simeko Rx 51:13 Angie Rx 1:04:00 (1st Rx WOD!!) Tricia Mod./48:49 Bill Rx +vest/52:14

10:00 Meghan 85/45/35/56:44 Catie Rx 48:05(1st Rx) Janelle Rx 33:26 James Rx 58:52 Jon V. Rx 38:11 Metz 85/45/35/33:28 MKC 105/55/35/43:53 OJD Rx+vest+(135#/85/55)/54:24 Amy 85/35/35/45:49 Ed Rx+gear/44:59

4:00 Chris Rx 41:43 Carlos Rx 39:31 Mary Kate Rx 42:46 Jim S. Rx 50:20 Victoria Rx 57:00

5:00 Joanna Rx 43:03 Julie 95/65/35/36:37 Dawn Rx 52:54 Sophie 115/45/35/52:28 Glenna 115/45/35/1:01:16

6:00 Mel Rx 46:30 +5 burpees :) Malopy Rx 36:51 MK 85/55/35/ 40:22 Alice 65/25/15/ 44:33 Lori Rx 43:43

7:00 Joe Rx 48:31 Carolyn Rx/320 reps/50:30