Monday, September 12th, 2016

DON'T USE THE PULL UP BARS They are getting BATTLE READY!!Please refrain from using the PULL UP RIG until Wednesday!  They have been sprayed and need to dry.  We are getting ready for the 5th Annual Battle at the Rock!!

WOD

4 Rounds:

15/12 Calorie Row

15 Hang Power Snatch

15 Broad Jumps

Level 1: 75/55
Level 2: 95/65
Level 3: 115/75

Core Down
3 Rounds:

60’ Lid Slide
15 V Ups

L3
Brett 1424
PDiddy 1407
Toph 1434
Chase 1500
Marion 1257
Kapitan 1651
Curt 1500
KDawg 1523
Kanon 1317
DLay 1351
Bill F. 1108
Terra 1052
Heim 1658
SM 1026
DP 1403

L2
McKown 1025
Best 1447
Amanda 1048
Clay 1019
Josh 1459
Jared 1136
J Fruh 1424
Belinda 1112
Tammi 1653
Cates 1310
Shaq 1228
Smitty 1209
Erin 1200
Aubree 1300
Kyle H 1426
Mroz 1223
Vance 1719
BillH 1346
Gregg 1255
Sarah 1335
Min 1900
Nicholl 1446
Aimee 1248
KK 1248
Scott 1810
Carie H. 1704
Corrigan 1440
Kayle 1759

L1
JLord 1241
Courtney 1147
Megan 1340
Gary 1348
Darren 1559
Chad 1553
Sully 1102
Drew 1455
Michele 1457
Jeff 1329
Natalie 1413
Cory 934
Herder 1437
Mandy 1617
Karen 1749
Jon 1518
Hollywood 1638
Connor 1532
LMello 1445
Grace 1342
Sp K 1142
Michael 1722
Bre 1403
Max L 858
Nathan 1315
Frank the Tank 1348
Andy 1321
Jake 2245
Kyle G. 940
Jason 1453
Katie J 1431
Beth 1620
Dawn 1448
Rachelle *Welcome*
Mat 2044
Alan 1655
Ron 1530
Kristi 1638

MOD
Barks 1440
Eric 1257
Gretchen 1542
Tanya 1325
Debbie 1457
Barbara 1545
Janet 1340
Sabrina 1730
Sabina 2100
Sam 1447
Jen 1404
Val 1740
Amanda 1741
Megan 1556
Kristin 2010
Christy 1457
Joc 1216
HMroz 1614
Annie 1604
John 2215
Kelly 1950
Erica 1523
Michele l429
Ellie 1646
Brain 1643
Amy 1347
Katrina 1458
Brittany ?
Lauren 1343
Carline 1436
Michelle 1346
Andy 1800 Welcome!
Kevin 1939
Denise P. 1700
Dave N. 1734
Kelli 1454
Jasmine 1640
Wayne 2217
Brianna 1649
Francy 1350
Doug 1130
Natalie 1600
Jen 1333
Troy 1340
Gaby 1458
Tiffeny 1447
Deanna 1629
Walter 1300
Alicia 1550
Don 1500


_____________________________

On Board 9

“Nutrition Check In”
WOD
Partner WOD
8 Minute AMRAP
10 Plate Ground to Overhaed
10 Alternating Lunges
10 Sit Ups

CORE DOWN
3 Rounds
10 Superman
10 Bird Dog

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