Fight Gone Bad/Midline-Handstand Work/Happy BDay Meaghan and Kate/Cogratulations June On-Ramp Grads

Friday June 23, 2017

:-) Happy Birthday Meaghan :-) :-) Happy Birthday Kate :-)

!!!Congratulations June On-Ramp Grads!!! Ellie, Julia and Joe

WOD "Fight Gone Bad" 3 Rounds, For Total Reps in 17 minutes 1 minute Wall Balls (20/14 lbs) 1 minute Sumo Deadlift High-Pulls (75/55 lbs) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lbs) 1 minute Cal Row 1 minute Rest With a continuous running clock Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point. We will pair you up to have a judge/counter.

Accessory Work: 5 sec Hollow Hold snap to V-Up 3x5 Tabata HS Hold

Warm Up: High Leg Kicks along Rig 10 Jumping Lunges Walking Toe Touches to whiteboard 10 Air Squats Bear Walk along Rig 5 In Place Inch Worms Broad Jumps to whiteboard 15 Push Ups Backward Crab Walk

5:00 Mercedes 218 Chuck 187 Kate W 10# 162 Debbie Mod (RKB,SU,PC,BJ,Row) Mel 213 Maria Step ups 222 Rachel P 181 Tim 232 Meghan W 208 Jocelyn 229 Lisa 214

6:00 Jeny 10, 35/154 Victor 220 Vin 229

7:00 TPC 246 Curtis 280 Rachel L 196 Julia L Step Ups-10-35/190 Jess C 20# Vest/170

9:00 Sewnig Air Squats-Step Ups/297 Bill O 206 Meghan 263 Mel T 194 Gage Step Ups/261 Jesse 230 Jake Step Ups-14#/233 Bill K 210 Sam 228 Kristy 287 Meaghan 20#/184 Jamie 10-35/209

10:00 Christine 242 Sarah R 228 Julia P 226 Sam P 201 Ed O 304 Jack 251 Eddie 297 Ace 227 Matt B. 233 Erin G 245 JB 235 Paris 226 Mark K. 199

4:00 Mike 239 Jen M. 214 Sinker 225 Chris 257 Gary 249 Shannon 10# Ball\196 Lynne 179 Andre 205 Ellie 10-SU 15\223 Christopher 345 Mrs. Reed 221 Genelle 194 Lou 311 Julie G. 248

6:00 Kathy 10-45\173 Faarooq 181 Drake 194 Jim 10-35\246

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