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
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