1.) 3 x 10 UB Back Squat. Add load each round start around 65%
No pause on top. Every 2 minutes
2.) Row 1000m
21-15-9
Push Press 115/75lb
Bar Facing Burpees
Row 500m
3.) 7 min. alternating every 30 sec. Hollow Rock & Superman
Holds if unable to rock
4.) 5 x 2 Snatch Pull 1 Power Snatch, rest as necessary work up to heavy
5.) 5 x 2 Clean Pull 1 Power Clean & Jerk, rest as necessary work up to heavy
No pause on top. Every 2 minutes
2.) Row 1000m
21-15-9
Push Press 115/75lb
Bar Facing Burpees
Row 500m
3.) 7 min. alternating every 30 sec. Hollow Rock & Superman
Holds if unable to rock
4.) 5 x 2 Snatch Pull 1 Power Snatch, rest as necessary work up to heavy
5.) 5 x 2 Clean Pull 1 Power Clean & Jerk, rest as necessary work up to heavy
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15:10 rx
150/155/160 bs, bench after
16
1
Ted Kemen, Theresa Rosenquist, Nate Hall, Anna Schumacher, Garrett Lowney, Lindsey Koehler, Steve Kaster, RaLinda Lamberies, Anne Hoffman, Ray Shanle, Michelle Johnson, Steve Schaefer, Krystal Lowney, Mary Stueber, Katie Warden and Pauly VanderKelen
Knuckles. Because bench press.
Mary Stueber
17:41 65# (135 BS)
Need to work on rowing efficiency. Didnt count the 140# BS. Not low enough :-(
25
0
Pauly VanderKelen
11:33
3x10 HBBS @ 245#, 265#, 285# / 2x5 snatch pulls and power snatches up to 165# / 2x5 clean pulls and power cleans up to 225#
2
0
Ray Shanle
14:13
155# BSFINALLY GET TO POST ON HERE! Password wasnt working.
11
1
Yay Ray Ray! Initial electronic posting complete.
Sylvia Christensen
17:40, Rx 1 round, 65# 2 & 3
3x10 BS @ 95#, 115#, 130# (only got through 7)7 min hollow rock & superman5x2 snatch pull + power snatch up to 95#5x2 clean pull + power clean + 1 jerk up to 105#
1
0
Ty Krueger
11:20rx
3x10 back squats @ 275#, 295#, 315# then 2x5 snatch pull and power snatch @ 135# and clean pulls and clean @ 225#
12
0