Run-Squat-Pull/Gymnastics Accessory Work/Cograts On-Ramp Grads

Amazing work July On-Rampers!!!  I am so proud of you...Wow, this stuff really works! Friday July 28, 2017

Congratulations July On-Rampers!!

WOD 3 Rounds 800 m Run 30 Goblet Squats 53/35/27 20 C2B

Accessory Work: 12 Negative Press Lower 2-5 second descent+2 Kip HSPU 3x10 Parallette/Box Shoot Thru

Warm Up: :40/:20 OH In Place Plate Lunges Jumping Squats Push Ups Mountain Climbers Dive Bombers Plate G2OH Plate Halos

5:00 Mercedes RR\28:29 Matt Rx 32:37 Kate 27\30:58 Jim Rx 24:03 Tim Rx 26:40

6:00 Joe Rx 24:29 Victor PU\27:41 MKMC 27\24:47 Curtis Rx 24:19 Jeremy ring rows\30:18 Mitch PU\28:25 Vin Rx 22:03 Katie Rxish !!!First Chest to Bar!!! 26:49

7:00 Rachel 27-B\23:54 Jen B. 27-B\25:21 TPC PU\22:49 Tim 53-BL\27:48

9:00 Jaymi Rx\24:01 Bill O. 35-JPU\33:06 Meghan 35-BP\21:47 Faarooq 53-PU\32:45 Brett 53-PU\32:17 Lou Rx\23:52 Nacho Rx\29:03

10:00 Jack Rx\28:11 Christine Rx\26:43 Matt D. First RX!!!!!!\31:56 Lynne 35-JPU\31:17 Julia 35-PU\28:16 Wonder Woman Rx\24:19 Corinne Mod Squat\30:16 Jamie row-18-G\30:17 Erin G. row-35-P\30:34

4:00 Nick RX\29:19 Sinker PU\28:27 Julio PU\29:50 Genelle B\31:05 John 35-PU\22:57 Mrs. Reed P\33:00 Jeremy RX\31:34 Gary RX\23:54

5:00 Jail Mod\27:28 Max PU\29:24 D'Bae PU\22:31 Meghan PU\31:18 Ed RX\33:46 Tom PU\30:25 Dawn RX\34:12

6:00 Sarah Ra R&B\23:07 Ellie Mod\24:20 Sam Mod\23:12 Iron Man Mike RX\22:22 Kathy 20-B\26:16 Tom B\27:46

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