130701 Monday

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Warm-up

AMRAC in 12 minutes w/6-10:

BTNP

DB Squat clean

Pull-up

RKBS

NTE 3 rounds.

Strength/Skill Development

Thruster: 10 minutes to build to a tough triple

WOD

Complete 5 sets of:

In 90 seconds complete:
4 Thrusters  (Use 80-90% of today’s best triple, add/subtract load each set as able to complete 4 UB)
8 RKBS -tough
Max distance row in remaining time

Rest 3 minutes

Post best thruster x 3/best thruster/best KB/total distance rowed.

One thought on “130701 Monday

  1. Shanna

    Name Thrx3/Total meters/KB
    Susie 75/948/53
    Jeff 115/1055/62
    Sarah B. 80/1094/44
    Chris 135/1139/62
    Ozzie -/1005/57
    Emily 100/953/53
    Frank 155/1022/65
    John 175/1124/70
    Denise 75/1051/53
    Dan F. 150×2/1147/80
    Holly M. 65/1102/40
    Eva 95/1121/63
    Katie B. 105×1/1208/63
    Robert 145/1173/80
    Laura 57/674/30
    John 115/1025/65
    Rustan 150/1100/70
    R.S. 165/1039/45
    Matt 95/1169/45
    Phil B. 120/1133/62
    Ginna 90/1124/53
    Jesse 135/1291/65
    Jana 90PR!/1007/45
    BPS 95×4/1025/45
    Jason 115/1110/45
    KK 135/1375/62
    Drew 65/1165/45
    MCK 62/1052/35
    Jen L. 95/1033/53
    Dub 185/1155/88
    Joel 185/1258/80
    Karen 85/1088/45
    Shaye 75/985/35
    Mike K. 145/1310/62
    Ellie 105/1011/45
    Jess T. 95/1110/40
    Mandy 60/883/26
    Rebecca 42/740/26
    Robb 115/1197/65
    Will 165PR/900/70
    Ryan 135/1360/65
    Kelley 115/1051/35
    Vanessa 72/977/35
    Brooke 105/988/53
    Jamie C. 135/1037/62

    Reply

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