1.) EMOM for 8 minutes 3 Position Clean 1 Jerk (HH,H,F), heavier than 140204 if completed
without fails.
Do not drop bar during complex
2.) WOD
9 Deadlift 275/185lb
Run 400m
7 Deadlift 275/185lb
Run 400m
5 Deadlift 275/185lb
Run 400m
3.) 7 min. alternating every 30 sec. Hollow Rock & Superman
Holds if unable to rock
4.) 5 x ME Deficit HSPU 6/3, rest 90 sec
No resting in the basement, locked out is acceptable. NO RESTING ON YOUR NOGGIN.
5.) 3 x 10 UB Back Squat, every 2 minutes. Heavier than 140205
UB means no resting on top.
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Of course I cant make it
Running and DL are my favorites.
20
2
Daniel Greene, Steve Schaefer, Mike Rusk, Kacie Griffin, Andy Glawe, Valentina Nikolaides, Jamie Kemen, Alyssa DeNoble , Nick Burgraff, Grace Adler, Laura Schmidt, Che Ater, Simon Ly, Lindsey Koehler, Kayla Duchateau, Katie Warden, Rosa Francour, Brooke Allen, Amy Van Stippen and Michelle Johnson
Ben Hansen
8:04 245#
170 CJ
17
1
Should have looked at your score before going I could have found a second somewhere!
Charlie Spry
10:35. rx DL, snowing = row500
CJ 135, brutal, rnd 5 and 8 were 1 pos from floor only.
17
0
Jake Plennes
7:00 rx
175# c&j. Ran from front door for WOD, not sure if that cut some meters.
7
1
Like a baws
Kurt Koehler
10:18, 225 DL, 500m row
9
1
Didn't get to say this during class, but it was good to see you today
Lindsey Koehler
8:48 (140#, row)
90# C&J complex. Got my first unassisted ring dips (5 total, all separate) messing around after the WOD too!
7
1
Ummm and some UB DU's!!
Tom Schmidt
9:17 Running Rx
185 CJ
21
3
I shall choose to row :p
Blast my husband's work schedule!! Aaaarrrgh!!
RUNNING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!