Christine/Dub Skill work-Deadlift prep/Happy BDay Nick

images-1Friday December 2,2016

:-) :-) Happy Birthday Nick R :-) :-)

WOD "Christine" 3 Rounds 500m Row 12 Deadlifts-Bodyweight 21 Box Jumps 24/20/20 step ups

Accessory Work: 3 Rounds 2 min MRE Unbroken DUs Rest 2 min *If no Double Unders, use the time to practice...Do NOT just do singles.

EMOM6 Deadlifts 4 climbing to working WOD weight

Warm Up: EMOM6 -Jumping Lunges -Good Morning w/ Empty Barbell -Ring Rows -Broad Jumps -Push Ups -In Place Inch Worms

5:00 Mercedes (9)130\17:48 Kate (28)95\18:48 Chuck (49)155\17:20 Debbie (44)126\14:50 Matt :) 195\15:00 Glenda (1) 105-step ups\17:48 Maria (10)145-step ups\17:21 Jim N. (2)195\15:48 Phil (50)225\14:02 Rachel (55)95\14:48 Jim L.(4) 115\15:50 Meghan :) 44 sd\16:55 Jocelyn (2) 115\17:52 Tim (12) 162\16:46

6:00 Robocop\mod Katie (55) 125-step ups\13:50 Vin (51) 160\13:50

7:00 TPC (84) 170\16:04 Denis :) 235\19:08 Pedro (1) 165\19:29

9:00 Metz (9) 180\18:29 Melissa (1) 105\19:12 Sam (1) 225-18" step-up\19:02 Kevin (182) 165\12:55 John P. (6) 205\17:45 Meaghan (10) 135-24"\22:24

10:00 Erin L.:) 125\18:03 MKR (32) 15215\19:`15 John (1) 225\21:20 Erin G. :) 135\18:16 Kristy (6) 115\16:02 Jack (2) 190\15:50 Eddie :) Mod\27:20 Lou :) 205\13:22 Jess C. (22) 135\14:44 Corinne :) 135\16:53

4:00 Tom (3) 115-20" Step Ups\14:50 Mary :) 45-20" Step Ups\15:08 Jeremy (53) 205\14:04 Charlie :) 275\12:46 Leslie :) 85\14:20

5:00 Mrs. Reed (5) 135-20" Step-Ups\18:38 Mr. Reed (15) 215\16:44 Alice (1) 115\18:25 Josh (43) 285\14:28 Bill :) 155-20" Step-Ups\18:39 Tom 235\14:32

6:00 Glenna Mobility April (1) 135\18:25 Caitlin (1) 95\23:49 Ed Mod.

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