Chipper of sorts/Weighted Pull Ups

fridayFriday November 21, 2014

***The Flag Football Sign Up sheet is hanging on the wall next to the office.*** ***Rx Jump Rope Sign Ups is hanging on wall next to office***

WOD 6 minute Max calories Row 5 minute Max reps Lateral Burpee Box Jump Overs 20" 4 minute Max reps Wall Balls 20/14/10 3 minute Max reps Snatch, 135/95/65 2 minute Max reps Double unders 1 minute Max reps Air Squat

Skill/Strength: 10 min weighted Pull Ups

Warm Up: EMOMx5 Ball Slams KB Snatches Tire Sledges Jumping Lunges Shuttle Sprints

5:00 Maria 210 Mercedes 202 Mel C 307 Kate 303 MKMC 297 Dan S 215 Rich 192 Lisa 262 Matt H 237 Phil 264

6:00 Katie 314 Dan B 313 Victor 242 Kathy 189 Vic 350 Kelly B 186 Jenny 279 Meghan 245 Vin 228

7:00 Thee People's Coach 311 Mac 227 MmmmK280 Dave M 324 MKN 250

9:00 Sink 243 Mark 277 Sam 191 Eddie 364 Grande 302 Kelly 205

10:00 Jeff  271 9-Lives 364 Chris E. 337.3 MKC 271 Chelsea 262 Lindsey 295 Ed 294 Kevin 266 Nutz 287 MiMi 269 Amy H. 211 Fred  375

4:00 Tom 267 Mason 334 Joanna 313 Milo 228 John 225 Victoria 199

5:00 Sarah 300 Tim 278 Jerry 270 Bridget 228 Mr. Burns 188 Sebastian 280

6:00 Lori 299 Debbie 266 Dennis 296 Malopy 361 Miller Time 300 Matt B. 355 Sew 298

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