Thursday, June 30th, 2016

LAST DAY (2)

STRENGTH

10 Minute EMOM

ODD: 2 Push Press+ 4 Push Jerk
EVEN: 6 K2E

WOD

15-12-9

Sumo Deadlift High Pull
Ring Dips
Jumping Lunges (2 count)

Level 1: 95/65#
Level 2: 115/75#
Level 3: 135/85#

CORE DOWN
3 Rounds

30 Sec Side Plank Left
30 Sec Side Plank Right

L1

Vance 435
Gary 835
Bob 718
Bens 830
Mroz 635
Aimee 653
Max L 512
Bill H 653
John 702
Kayle 625
D Lay 547

L2

Shaq 711
Cates 806
Best 930
Brett 400
Curt 712
Jason 741
Joe 450
DP 441

L3

Heim 943
Cory 506
Toph 1010
Kapitan 758
Gregg 515
Josh 557

MOD

Janet 724
Carol 807
Michelle 751
Erin 742
Keith 609
Liana 840
Gary 835
Bob 718
Shaq 711
Ben 830
Amanda 545
Max 952
Mroz 635
Belinda 612
Carolann 539
Sabrina –
Michael 828
Mandy 630
Karen 730
Georgia 711
Ginger 707
Hollywood 847
Joseph 900
Barks 730
Lauren 705
H Mroz –
Chris 600 *WELCOME*
Dawn 712
Bre 548
Brad 708
Caroine 620
Natalie 715
Leti 900
Christy 730
Brandon 824
Christine 823
Calvin 856
Dave N 806
Fran 814
Brittany 702
Becky 822
Mark 947
Mick 627
Sully 602
Tracy 601
Melanie 627
Courtney 520
Michelle 557
Jason 720
Erin 516
Alex 752
Rachelle 611
Denise 608
Susie 615
Ericka 529
Brie 632
Jarrett 727
Kate 648
Jeff 727
Walter 545
Deanna 645
Katrina 611
Don 552
Marianne 525
Lori 645
______________________________

on your plateOn Board 10

Warm Up

3 Minute Row/Bike

Skill

PVC Snatch

WOD

15 Min AMRAP

5 Push Ups
10 PVC Snatch
10 Alt. Lunges
10 Slam Ball Deadlift

CORE DOWN
3 Rounds
45 Second Plank

Julie 7+25
Elizabeth 6+5
MK 8+8
Jules 5+10
Tonay 6+28
Adria 6
Beth 7+25
Renee 6+25
O 5+25
Jasmyn 6+31
Briana 6+5
Lori 8+15
Heather 8+10
Chelsea 2
Kaylah 5+23
Ellie 6+25
Sam 9+17
Kerri 8+5
Amy 8+12
Kelli 8+25
Marci 5+15
Angela 6+31
Robin 8+26
Cathy 7+15
Alicia 6+5
Christina 8+9
Dana 8+13

 

 

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