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Saturday, Sep 30, 2017

Welcome robert a

9-30-2017


Cardio,Strength: Time-Rx+
Warmup x3
10 Walking Lunges with KB
8 Push-ups  
5 Good Mornings


WOD
Rounds: 6=Rx, 8=Rx+
4 Front Squats 115/75Scale, 155/95Rx, 225/155lbs Rx+
8 Bar Facing Burpees
Weight comes from ground

Remaining time after WOD work on skill
Gymnastics Accessory Skill
Strict Pull Ups
7×5
Control the decent each rep.

Strength Accessory Skill
Box Jumps
Work up to Tall Box Jump, then complete 6×3 @80%+

0% 0%
1st13:05 Melinda Sat,Sep 30,2017
2nd13:12 Brittany D Sat,Sep 30,2017
3rd15:00 Megatron Sat,Sep 30,2017
1st12:15 +a-Lemar Sat,Sep 30,2017
2nd11:53 Jimmy Sat,Sep 30,2017
3rd11:57 Jake M Sat,Sep 30,2017

a-Lemar12:15 Rx+
Jimmy11:53 Rx 185lb FS
Jake M11:57 Rx
Melinda13:05 Rx 115 lb FS
Brittany D13:12 Rx
Megatron15:00 Rx Competition
a-John6:43  Not Rx
Isabel8:05  Not Rx
Jorge D11:08  Not Rx
natacha v12:00  Not Rx
Taylor12:20  Not Rx
Cory12:56  Not Rx
Asante15:00  weight
Results Posted: 13
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