Lunge-FS-HSPU/Back Squat/Happy BDay Bill/Gymnastic Seminar Tomorrow

Friday October 20, 2017

:-) Happy Birthday Bill O'D :-)

!!!Reminder!!!This Saturday, tomorrow, will be our In-House Gymnastics Seminar with Coach Dave. The Program will start at the conclusion of Team WOD.

WOD 3 Rounds 10 Back Rack Lunges 115/85/65 8 Front Squats 115/85/65 6 HSPU

Strength: Back Squat 10x1@75%

Warm Up: Hip Openers High Leg Kicks Lateral Shuffle 20 Mountain Climbers 10 Push Ups 5 Dive Bombers then 5x :20 Superman Holds Hip Mobility

0500 Mercedes 55 Box 6:12 Kate 45 Box 6:04 Chuck 85 Strict PU 5:25 Debbie 75 2ab 5:21 Julia L 55 Box 6:25 Rachel L 65 Box 5:47 Rachel P 65 Push Ups 7:03 Mike F Strict PU 5:05 Jim N 1ab 7:40 Grant 95 8:15 MKMC 1ab 10:44 Ray 2ab 7:24 Katie Box 7:20 Matt K Box 5:08

0600 Tim W 95 Box 6:15 Erin Sh 40 Box 6:32

0700 TPC Box 5:29 Sauce Box 6:29 Marcai MOD 8:35 Jennay 2ab 4:58 Jose JX 95 5:00 Tim G RX 2ab 5:38

0900 Dre Mod 4:59 Nacho 2ab 5:54 Louis RX 4:21 Ace Lifting John MC 2ab 5:26 Vin 2ab 4:57 Bill O Box 6:42

10:00 Halle 1ab 5:09 Malopy RX 4:52 Brian C 75 6:41 Julia P Box 6:18 Sam P Box 55 6:36 Boyle Box 7:45 Amy K 55 2ab 7:06 Ade 1ab 6:34 Marla 65 holds 9:07

4:00 Will 95-Box\6:27 Birthday Bill 85-P Press\7:29

5:00 Jail 55-2AM\7:59 Max 95-Dips\7:49 Donovan 105-1 AM\6:29 Faarooq 115-Leg Raises\8:42

6:00 Lynne 65-Box\7:55 Nick RX\8:04 Mike Mod\6:02 Kelly RX Plus 105#\5:14 Chuck RX\6:08 Ian 95-Box\8:05

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