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Friday, Sep 8, 2017

Happy Birthday Maria R
Welcome Lorena
  

9-8-2017


Cardio,Strength: Time
Warmup
- 150 Double Unders
- 100 Situps

Stretch/Movements Review

WOD 1
Sprints 3 Rounds
EOMOTM
Parking Lot Sprints  
For Time (Suicides lines by the Emu House)
0 yards to 10 yards
10 yards to 0 yards
0 yards to 20 yards
20 yards to 0 yards
0 yards to 30 yards
30 yards to 0 yards
Record Slowest Time

Gymnastics Accessory
3 Rounds:
Strict Ring Dips,  
1-2-3-4-etc
Complete 1 Strict Ring Dips
Rest :30
Complete 2 Strict Ring Dips
Rest :30
Continue on until a set is failed
Rest 3:00 and repeat 2 more times starting from 1 rep, use box dips as scale.

Score is sum of last three rounds completed (example: if completed set of 5 reps in first round, set of 4 reps in second round, and set of 3 reps in third round, score is 5+4+3=12)

6. Strength Accessory
Max Distance Farmer’s Carry in 4 Minutes
70/53lb KB in each hand. Uses Dumbells and Buckets if needed.

0% 0%
Chosen as WOD: Fri,Sep 8,2017
1st28 Taylor Fri,Sep 8,2017
Anna T Fri,Sep 8,2017
2nd29 Deandra Fri,Sep 8,2017
Isabel Fri,Sep 8,2017
3rd31 Kelly B Fri,Sep 8,2017
1st25 Carmelo Fri,Sep 8,2017
Joseph T Fri,Sep 8,2017
2nd29 a-John Fri,Sep 8,2017
Ivan Fri,Sep 8,2017
3rd30 Reyes Fri,Sep 8,2017

Carmelo25 Rx 11 ring dips
Joseph T25 Rx 28 ring dips
Taylor28 Rx 23 box dips
Anna T28 Rx 38 box dips
a-John29 Rx 17 for dips
Deandra29 Rx 9 ring dips
Ivan29 Rx 22 box dips
Isabel29 Rx 40 box dips
Reyes30 Rx 17 for dips
Kelly B31 Rx 13 box dips
Maria R33 Rx 29 box dips
Nelson57  250 Row for 3 Rounds/ 24 box dips
Results Posted: 12
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