Thursday, June 23rd, 2016

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STRENGTH

Every 2 Minutes for 10 minutes

3 Squat Snatch

WOD

“Sham”

7 Rounds

11 Bodyweight Deadlift

100 Meter Run
CORE DOWN
2 Rounds

20 Toe Touches on Plate
20 Bird Dog

RX:
Best 11:58
Longo 7:22
Kyle 8:45
Amanda 7:52
Smitty 8:43
Cates 11:57
Heim 9:10
Big Ben 9:30
Gary 7:37
Drew 9:27
Jeff 10:20
Belinda 9:20
G Lord 10:35
K Dawg 10:07
Mckown 7:25
Alyssa 9:03
Nichole 10:10
Brett 8:38
Jen 9:30
Mandy 10:34
Carolann 10:41
Jenna 12:31
Matt 13:16
PDiddy 7:21
Max 5:54
Bri 9:33
Joe 9:09
KK 822
Brian 939
Carrie 1205
Gregg 10
Joe 640
Erin 853
DLay 750
Sully 1022
Jason 1031
Corrigan 925
Adam 1005
Tom 1010

MOD:
Ben S 12:29
Ren 12:00
Mandy 10:22
Shaq 10:33
Gretchen 10:38
Janet 10:28
Michelle 11:06
Barbara 14:10
Ryan H 10:12
Trish 10:38
Erin 11:25
Sabrina
Megan 10:34
Erica 12:00
Keith 9:05
Kendra 10:41
Liana 11:12
Kristin 14:30
Meghan 11:08
H Mroz 9:17
Barks 13:36
Lauren 9:52
Rachel 10:41
Caroline 9:53
Jenn 8:42
Lesa 10:20
Kristi 8:15
Katrina 1149
Natalie 1113
Tracy 1013
Calvin 925
Britt 1008
Lori 1130
Matt 935
Fran 939
Tricia 920 welcome
Nat 1417
Kristi 1158
Don 1210
Maryann 1348
Jeff 920 Welcome
Bri 1133
Alan 1348
Gabbie 1429
Megan 1337
Deanna 1115
Kate 956

_____________________________

intentionOn Board 7

Warm Up
Partner Warm Up
Partner A: 10 Lunges + 20 Plate G2OH
Partner B: Rower or Bike if in Studio
Partner C: Rest

*2 Rounds- Partner A is the pacer.

Skill

PVC Thrusters

WOD

“Tabata”

Burpee
PVC Thrusters
Push Ups
Sit Ups

CORE DOWN
3 Rounds:
30 Sec Left Plank
30 Sec Right Plank
Rest 30 Seconds

X1
MK 261
Renee 210
Elizabeth 214
Tonya 196
Lori 210
Jasmyn 280
Jules 153
Suzanne 161
Brianna 229
Beth 241
Julie 245
Adria 203
Susie 253
Dana 237
Michele 249
Sherri 203
Kerri 259
Carolyn 183
Lori 196
Ellie 210
Sam 327
Amy 258
Heather 259
Kaylah 224
Marci 215
Kelly 251
Angela 245
Jess 143
Lauren 237
Linda 240
Cathy 219
Gillian 210
Alicia 183
Robin 165

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