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Sunday, December 9, 2012

WOD 121209

To make changes you must commit to the process. Do not rush the process but embrace the journey that lies ahead and destroy it
Scale Clean & Jerks at 65% or to 50% 1RM and scale down to 10 Burpees if needed.

1.) Every 45 seconds for 7:30 (22 total reps):2 Deadlifts at 65
2.) WO
*This effort should be scored by the amount of total time to complete all 5 sets of Burpees
Extra Credit
1a) 3X25 UB GHD Situps – rest 45 sec
1b) 3X15 GH Raises rest 45 sec

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3:25 Rx
155# DL, 95# C&J
6
0
RaLinda Lamberies, Erin Buntin, Justin Peterson, Kurt Koehler, Brooke Allen and Maja Brown
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Erin Buntin
6:2:55rx
145 DL, 75 c&j, gave myself 25 burpee penalty for pussing out on c&j weight.
7
4
Holy burpees Batman. :D
Awesome job!
RaLinda Lamberies
Kinda like your back squats on Friday.
Justin Peterson
Coach J, I think there is enough evidence that my # on the PR board need updating. Yeah for great coaches!
Erin Buntin
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Inshirah Robinson
3:43 Rx
155 DL, 105 C & J Rx
5
0
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Kurt Koehler
225 dl,135 cj. 4:33
I think I finally recovered....
3
0
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RaLinda Lamberies
3:56 RX
140# DL, 80# C&J
6
0
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