130916 Monday

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Reminder: Randy’s Send-off Party is this Sunday! 

Warm-up

AMRAC in 8 minutes with 4-8:

Thruster

SB Half-moon

C2B pull-ups

F/R Box Step-up

Strength/Skill Development

Push-press 6, 4, 2, 6, 4, 2. Rest 2 minutes

WOD

Complete 3 rounds of:

8 Hang Power Cleans

12 F/R Box Step-ups (NTE 20/16″)

400m Run

For Time.

Post best Push-press x 6 & 2, overall time & load/box.

 

3 thoughts on “130916 Monday

  1. Shanna Post author

    Name PPx2 Time/Wt/Bx
    Tom 185/830/115/16
    Peter 155×3/165×1 1037/95/16
    Jason 145/1015/105/16
    Dave 105/1143/65/16
    PHil B. 100/934/80/16
    KK 155/920/75/12
    MCK 175x2DL/930/20DB/16
    Drew 125/1009/65/20
    Jess G. 80/1210/55/16
    Ali 52/1022/45/16
    Sarah D. 85/925/55/16
    Amber 115/1021/85/16
    Moriah 80/1024/55/12
    Robert 170×1/155×4/754/115/16
    Jordan V. 115×4/947/115/20
    Will 160×2/1143/95/16
    NP 150×2/845/95/16
    Jason M. 135×2/907/85/20
    Paul 135×1/1050/65/16
    Richard 75×2
    Courtney 125/947/85/16
    Jim 145/1421/95/20

    Reply
  2. Shanna

    Name PPx2 Time/Wt/Bx
    Frank 165/939/95/16
    Susie 90/1038/75/12
    Chris E 135/846/105/16
    Emily 100/924/75/16
    John 185/1019/115/16
    Denise 105/1043/85/12
    John K. 125/1113/85/16
    Jen L. 105×1/1012/75/16
    Hadley 57/1059/42/12
    Katie B. 120×1/1132/85/12
    Rustan 165/821/115/16
    Tina 105/1131/75/16
    TBC…

    Reply
  3. Shanna Post author

    Ginna 115×1 755 70/16
    Ryan F. 70×2 SA, 812/95/20
    Laura 55/
    Michelle 100×2/1008/65/16
    Robert 135/925/95/20
    Anthony 165/1009/95/16
    Jamie C. 135/940/95/16
    Jess T. 105/1100/65/12
    B. Foster 165/943/95/20
    Brooke 115/1343/85/12

    Reply

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