1.) Every 15 seconds for 5 minutes 1 Deadlift @85% 1RM (21 reps
2.) WO
WOD notes-After 2 minutes of ME Front Squat rest 2 minutes then proceed to 10 minute AMRAP of DU’s & Power Snatch, rest 2 minutes and finish with ME Front Squat at 80% 1RM for 2 minutes
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22:22 fs, 2 rd + 2s, 23fs
175 dl, 105 fs
8
0
Kacie Griffin, Ted Kemen, Jennie Campshure, Maja Brown, Leah Bergstrom, Jamie Kemen, Erin Buntin and RaLinda Lamberies
Ashley Peterson
11:6 rds +8 DU
20 fs @180, 17 fs @ 180, 250 DL
9
2
Jamie Kemen
24:14 FS/ 2 rds+10DU/ 11 FS
105#FS, 50# Snatch, 175# DNeed to work on my DU- Great WOD!!
4
0
Jennie Campshure
28:11FS 2rounds +3snatch 15FS
105 FS 2nd set 85lb FS had to watch my form 175# DL. Awesome group this morning lots of visitors!
7
0
Jeremy Dashnier
12:NARF-5:06 Rx
8:15 WOD Team Tina, Tom & I, 30 Box jumps not sure how many rounds (lots) very fun morning
5
0
Justin Peterson
32:18 FS Total; 5 rounds + 8 snatch
2
2
Kacie Griffin
23:14 fs/ 6 rds Rx / 11 fs
Fs @145#; dl @ 205
9
3
Maja Brown
23:07
run 800m, 50 box jumps, 50 pushups, 50 body rows, 50 lunges, 50 v-ups run 800m
7
0
RaLinda Lamberies
48:185# DL/ 14 FS @ 125#/ 4 rds + 5 DU/ 9 FS @ 125#
Scaled DUs, 15 per rounFS @ 85% 1 RM
3
1
Thanks for the DL tips today, RaLinda!