Heavy Karen/Bench-Strict Press/On-Ramp Begins

Monday July 10, 2017 On-Ramp Starts:6:00-7:00pm

WOD 16 Min Cap Heavy Karen (150 Wall Balls)25/20/14 Every 2 min Stop 5 Burpees

Strength: Bench press 4x4 80% 3x3 85% 2x2 90% 1x1 95% Seated Strict Press FIND A HEAVY 3

Warm Up: 400 m Run then Walking Lunges 10 Air Squats Walking Hip Openings 10 Push Ups Broad Jumps 5 In Place Inch Worms Bear Walk

0500 Mercedes Melinator Kate Melinator Debbie Melinator Mel Melinator Meghan Melinator Jocelyn 16-13:37 Carolyn 14-13:12 Rachel 14-132 Matt K. Rx 13:45

0600 Victor Rx 9:21 Vin Melinator Dan B. RX 9:51 Curtis Rx 12:34 Mike F. Rx 12:51 Dan C. 10 13:22 Katie Rx 12:52 Shannon 10 13:18 Jennay Melinator 15:11

0700 Jose Jx 9:45 TPC Rx 13:49

0900 Ray Rx 9:57 Kiki Rx 11:55 Bill K. 14 Jaymi Rx 11:33 Bill O. Rx 125 Milo Rx 135 Mark K. 14 15:02 Victoria 14 149

1000 Lou Rx 10:52 Meghan 14 11:06 Ed OR Rx 13:19 March Rx 13:21 Marcus 20 13:12 Murph Rx 130 Ade Rx 11:00 Dre 20 10:55 Ed OK Rx 9:46 Jack P. Rx 16:00 Matt D. 20 130

4:00 Matt G Rx 137 Reps Sinker Rx 125 Reps Timmah Rx 13:25 Lynne 14 15:55 Julia 14 12:48 Sam P 14 146 Gary Rx 13:25 Ellie 10 104 Joe S Rx 120 Genelle 14 15:38 MKC 14 11:46 Dawen 10>10 ft 12:52 Ash Rx 13:39 Jeny 10>8ft 145

6:00 Lori Rx 12:39 Nick Rx 14:54 Brett Rx 125 Tom Rx 11:25 Ian 20 125 Jim 10/16 130 Julia 10 130 Shawn Rx 14:56

7:00 Trent 14-16 123 Matt Rx 141 Paris Rx 122

WODCoachComment