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Friday, December 18, 2020

Frank and Jack

It’s the most wonderful time of the week – Bring a Friend Friday!
Get your buddies off the couch in and the gym for today’s partner WOD.
Fun bonus: If the person you bring in is named Frank or Jack, they’ll get 15% off of On Ramp!

Strength/Skill:
15 min to establish max height Box Jump (one step)

Metcon:
15 min AMRAP with a Partner
20 Partner Wallball Situps (M/M=20lbs, M/F=16lbs, F/F=14lbs)
20 Alternating Box Jumps 24/20”
500m Row (one works, one rests, switch as desired)

Extra Credit:
Bench Press (Power): 70% – 5×5 (E 90sec.) (last set max effort set)

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Alex Ebert
4+3 box jumps with Ann!
44.5” jump (2 45’s# and 1 25# plate)
5
0
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Cody Stelmach
5 + 5 ab mat w/the Jim with abs
51.5 in box jump (3.5in pr)
5
0
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Eric Hansen
4 w/ Tom
9
0
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Grant Soletski
Me and two blondes.
5+situps
5
0
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Ian Wilson
4 + 97 meters / with my best gal
45" jump
7
0
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james macco
5 + 5 sit-ups w/ bad ass Cody
39.25" BJ. Apparently not my thing.
6
0
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Jim Koehler
4 + 5 wbsu w justin
no to box jumps pr attempts
6
0
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Justin Peterson
54” Box Jump
4+5 Situps with old man Jim K
5
0
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Kenzie Christy
3-6-9-12-9-6-3 hang p clean 185/125 HSPU - 5:37rx
2x5/3/1 deadlift 185, 215, 240 6x5 strict chin ups daily max clean and jerk 167, 5x2 drop sets for technique @ 125, 145 150m ski 1:1 rest (~35 seconds) then 500m arms only ski
6
0
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Kevin Hansen
45.5” Box Jump
2 Rep Max PS @177
6
0
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Liz LeCaptain
4 + 10 Sit ups with 'Bring a Friend Friday's' guest - Akeem!
attempted 45" but no luck
8
1
Tom Fameree
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Mike Cegelski
3+488 meters
W/ my youngest brother Ben 48 inch box jump 155# Bench EC
6
0
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Sarah Anderson
4 + 1 box jump with Jim
45 3/4 inch box jump
3
0
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Sean Manion
4+20 sit-ups, 20 BJ, and 100 m row
With Jake. 44.5” box jump. Also 175 bench
7
0
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Sylvia Christensen
Me&me 6 + 5 sit-ups. Or 5?
I thought my partner was keeping track but I guess not. Halvsies on reps
4
0
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Tom Fameree
45” box jump (PR)
Worked and chatted with Eric
9
2
Ian Wilson
😂
Tom Fameree
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Trevor Snyder
4 Rds + 8 box jumps
52” box jump
4
0
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