Level 1
15 Minutes of Pull Up work. (Pull ups without bands, Stringing multiple pull ups together or perfecting the “Butterfly” pull up.)
+
5 Rounds
200m Run
6 DB Deadlifts 35#/25#
6 DB Bent Over Rows
6 DB Hang Power Cleans
6 DB Front Squats
6 DB Push Press
Post time.
Level II
Squat Clean 1,1,1,1,1
+
7 Rounds
30 Double Unders
7 Deadlifts 275#/185#
7 Burpees
Post load and time.
Workout: Wednesday 12/05/2012
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5:15am
LI
Melody 12:41 Rx
Ray 23:06 Rx
Brian 15:52 Rx
Vince 12:45 Rx
Gaby 13:27 Rx
Paul 10:19 Rx
LII
Peter 135#/14:12
Kayli 133#/13:23
James N. 95#/22:30 Rx
Stroup 185#/17:53 Rx
Francisco 185#/19:15 Rx
Adam C. 155#/20:03 Rx
JoJo 245#/ DNF
Newman 205#/8:48 Rx
8am
Level I
Steve A. 11:18Rx
Kelly 10:54
Milly 14:21Rx
Annette 14:50Rx
Eric 21:32Rx
Walt 13:24Rx
Diana B. 14:33
Level II
Walt –/25:13Rx
Steve A. –/12:42
Kelly –/16:01
9am
Level I
Kristi 18:06Rx
Melissa O. 16:37Rx
Tina 12:49Rx
10:00am
LI
Berenice 23:17
Olavo 13:490 Rx
Marisa 12:39 Rx
LII
Kyle 275#/7:31 Rx
12pm
L1
James M. 20:29Rx
Todd 23:41Rx
Jaclyn 22:53
L2
John 185#PR/17:13
Matt 225#/18:00Rx
Allison 113#PR
Briley 143#/16:29
James W. 195#PR/12:43
5pm
L1
Steve M. 15:32Rx
Jeff J. 16:40Rx
Perry 16:34
John 15:49Rx
Duane 16:36
Dustin 16:28
Jake 12:24Rx 40#
Robert G. 17:31Rx 40#
Nick 14:23Rx kb’s
Wendi 18:23Rx
Kimberly 15:47 4rds
Brent 12:57Rx
Heather 18:30Rx
L2
Sean 155#/11:52
Sarah 168#PR/13:42Rx
Anniken 133#/14:37
Kat –/21:02
Vic 215#/10:02Rx
6pm
L1
Dave 23:25Rx
Arika 22:30Rx
Brandi 23:14Rx
Ruby 18:55Rx
Sean 13:58Rx
L2
Carrie 108#PR/14:59
Christian 225#PR/14:33Rx
Steve-O 185#/14:32Rx
Ryan 195#/15:40 5rds
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