Snatch-Row-Lunge/Back Squat/

Friday December 1, 2017

Holiday/Anniversary Party Next Friday December 8. 6:00pm-...

WOD 3 Rounds 15 Power Snatch 75/55/35 30/21 Cal Row 20 Front Rack Lunges 75/55/35

Strength: Back Squat 10x1, add 5# to 80% from 11/10

Warm Up: :40/:10 Station 1 Jumping Jacks Samson Lunges Station 2 Empty Bar Muscle Snatch Bent Over Rows Station 3 Russian KBS Goblet Squats Station 4 Kip Swings Ring Rows Then Mobility

0500 Kate 15 3 rnds 20:00 Erin 35 Snatch Air Lunge 25:45 Pedro RX 3--30 28:00 Jim N RX 27:24 Tim B RX 27:53

0600 Curtis RX 14:11 Jennay RX 11:37 Joe V RX 14:40 Kati 35 14:59 Vin RX 17:31 Katie RX 11:27 Debbie Over Shoulder Slam Ball 14:26

0700 TPC RX 15:25 Jennifer RX 14:59 Jose JX 14:38 Marcia PVC 13:50 Timmah 75 Back Rack 17:20

0900 Dre RX 14:18 Rob 65 14:09 Ace RX 18:04 John Mc RX 13:40 Ericka 45 15:24 Meaghan RX 22:39 Ray RX 3 rnds--40 17:38

1000 Halle RX Plus 15:39 Malopy RX 13:00 Meghan T :) Ade RX 13:48 Ed RX 13:46 Louis RX 11:50 Murph RX 15:19 Sharon 25 19:23 Mr Reed RX 17:35

4:00 Sinker RX\18:49 Will 65\16:43 Gary RX\14:00 Jeny 35\17:19 Mrs. Reed 45\15:06

5:00 Liz RX Plus-75#\13:11 Kelly RX Plus-75#\13:48 Victor RX\14:59

6:00 Donovan RX\14:49 Kathy 35\16:43 Allison 35\12:28 Ian RX\19:44 Lisa 55\15:28