Warm-up: Dynamic + 500m row / 3 rounds of: shoulder triplet – Sampson stretch – 10 sit-ups –

10 supermans – 10 mountain climbers – 10 squats – 5 push-ups
WOD: For time complete:

30 – 20 – 10 Hang power cleans Men 95lbs – Women 65lbs

15 – 10 – 5 Pull-ups

Becky          12:40         45lbs               black band

Mike           11:45          75lbs               green band

Clarke         11:00         80lbs

Hillery         5:35         35lbs               black band

Mindy         9:05        50lbsx15/60lbs remainder     blue band

Fabio          7:30          95lbs                 Rx’d

Andrew      7:29           95lbs                Rx’d

Annie         16:47         65lbs                  Rx’d

John P.       5:10          95lbs                  Rx’d

Damon       8:04          80lbs

Sarah          9:00          med ball           black band

John S.       6:56           65lbs

Tom           6:19             50lbs                blue band

Georgie      9:40           50lbs                 purple band

Main site WOD:

“Nicole“

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Sub row for run

Eric     7 full rounds           107 total pull-ups

Joey     6 + 400m                83 total pull-ups

Main site WOD from Thursday:

“Elizabeth“

21-15-9 reps of:
Clean 135 pounds
Ring dips

Brian          12:10          95lbs

Duffy          14:57         100lbs