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Wednesday, Jan 13, 2016

Megatron
Welcome Megatron

1-13-2016


Cardio,Strength: Time-Rx3+
Warmup
- High Knees, Butt Kickers, Etc

Stretch/Movement Review  

Strength
Bench Press 4x10 (build to 80%max)
-  
Hang Power Clean (Every min (10mins) 3 Hang Power Cleans)
Use 70% of 1RM Power Clean for weight

WOD (Time)
For Time:
1000m Row or 1.5Mile Bike Ride
50 Box Jump Overs (24/20)
50 KB Swings (55/35)

Finisher
25 Toes 2 Bar
25 Abmat Situps
25 Toe Touches
25 KB Twist

0% 0%
1st10:16 Megatron Wed,Jan 13,2016
2nd11:17 Melinda Wed,Jan 13,2016
3rd12:25 Bree Wed,Jan 13,2016
1st12:19 +a-Lemar Wed,Jan 13,2016
2nd7:57 Mark K Wed,Jan 13,2016
3rd12:06 Jordan Wed,Jan 13,2016

a-Lemar12:19 Rx+ 255, 205
Mark K7:57 Rx
Andrew Hof9:51 Rx
Megatron10:16 Rx
willie10:29 Rx
AJ10:50 Rx
Melinda11:17 Rx
Ruth A11:31 Rx
Jordan12:06 Rx
Bree12:25 Rx
tim s12:30 Rx 186, 186
Sedy13:00 Rx
eliana10:39 Rx2 85, 85
Tiffany12:34 Rx2 65, 85
lizbeth13:19 Rx2 95, 85
Mea7:35  45, 45, Intro
Kelly B10:10  Not Rx
Aurea10:15  Not Rx
Cristina O10:15  Not Rx
Sarah S10:30  Not Rx
Jessica Ro10:30  Not Rx
Cory10:39  Not Rx
Priscilla11:38  Not Rx
Connor11:40  Not Rx
Tatiana11:50  Not Rx
brandy11:57  Not Rx
Amber11:58  Not Rx
Nathalia12:00  Not Rx
Melissa I12:38  Not Rx
Alyson12:40  Not Rx
Mydeen12:42  Not Rx
Vikram13:39  Not Rx
Ashley G14:20  Not Rx
John T15:55  Not Rx
Danielle B16:44  Not Rx
Results Posted: 35
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