SDHP-S2OH-BOB/Open Gym/Happy BDay John B

Wednesday August 23, 2017 :-) Happy Birthday John B :-)

Open Gym:6:00-8:00pm

WOD 21-15-9 SDHP 95/65/45 S2OH Bar Over Burpees

Accessory Work: 7x3 Eccentric Pull Ups (Slow & Controlled up and down) 5 Rounds NFT 10 Ring Rows (get as Low as possible and work up as needed) 10 Push Ups

Warm Up: 400 m Run Walking Lunges from Back Door to Rig Broad Jumps Down Rig 15 Air Squats 10 Push Ups 5 Dive Bombers 20 Plate Halos (10 right/10 left) 10 PVC Snatch Balance

0500 Mercedes RX 13:10 Jocelyn 55 12:30 Debbie RX 10:20 Ashley RX 8:48 Melissa RX 13:22 Meghan W RX 12:17 Rachel P MOD 11:50 Louis RX 7:59

0600 Curtis RX 9:22 Joe V 85 12:09 Jeremy 75 16:42

0700 Jenn B 45 12:11 Rachel L 45 10:11

0900 Corinne Rx 11:26 Meghan T Rx 11:27 Leanne 55 13:54 Nacho Rx+ 8:16 Jesse 95 12:32 Beetle Rx 8:39 Kristay Rx 8:23 Jaymi Rx 8:14 Ace Rx 11:53 Old Style 35 12:41 Jamie 35 12:35 Elizabeth 35 13:22 John Mc. Rx 10:54

1000 Faarooq Rx 12:55 Tony 75 12:39 Kevin Rx 12:18 Jack P.Rx 10:31 Sam B. 45 10:23 Ed OR Rx 12:36 Ade Rx 8:41 Erin L. 55 11:59 Ed OK Rx 9:37 Dawn 55 12:41

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