Wednesday, September 28th, 2016

WOD

“Nate”

20 Minute AMRAP:

2 Muscle Ups

4 Handstand Push Ups

8 KB Swings 70/53#

Core Down

3 Rounds:

:30 Hollow Rock
:30 Superman Hold

Rx:
Jason 10+1
Best 9+2
Smitty 9+3
Jeff W 8
Clay 6
Cory 10+7
Justin 14
Travis 13+2
Toph 7
Aimee 9+6
PDiddy 9+1
Joe 14+1
DLay 14+6
DP 13+5
KHerder 10
Kayle 8+4
Bill F 13
T Nasty 16+1
JTob 10+1
KTrow 14+10

Mod:
REn 13
Kdawg 11+7
Gary 11+8
Josh 7
Tammi 12+8
Eric 11+8
Meghan 11+12
Erin 12
Janet 11+12
Chad 10
Gratchen 11
Tonya 12+9
Liana 12+8
Taylor 13
Shaq 8+2
Michelle 12
Carol 8+6
Kristen 9+12
Sabrina 12+16
Ellie 13+12
Val 13+11
Amy 12+16
Nicholl 17+3
Jen D. 9+11
Meghan 10+4
Jenni 15+8
Karen 13+9
Alissa 9+11
Tweedy 8+19
Mandy 9
Brain K. 8
Hollywood 10
Christy 9+9
McKown 10+7
Marian ?
Chuck 8+9
Josh P 12+8
Bri 9+12
BIll H 8+7
Max L 9+9
Frank 8+12
Brad h 10+2
Annie 11+8
Ben 6+3
Dave 9+6
Caroline 11
Lisa 10
Sherri 12
Erin 7+8
Darren 9+4
Courtney 10+2
Amiee 11+2
Gene 11
Sarah 11+10
Mick 13+6
KK 10+2
Mere 11+4
Kyle 11+12
Jason 10
Brittney 8+2
Beth 7+1
Alicia 10+5
Jen T 12+2
Michelle 11
Natasha 8+8
Denise 12+4
Shannon 9
Gabriella 9+6
Collette 7 *Welcome
Gab 6+8 *Welcome
Patrick 8
Troy 12
Kelly 9+4
Tracy 10+12
Corrigan 10+6
Sheep 10+14
Mat 6+6
Doug 10
Rosane 4
Shala 11+3
Sprinkles 13+2
Deanna 13+10
Kristi 12+2
Nataleigh 12
Alan 9
Robin 10
Alicia 12+10

__________________________

On Board 1 Repeat

WOD

14 Min AMRAP
5 Burpee
10 KB Swings
200 Meter Row
Core Down

3 Rounds:
10 V Ups
10 Hollow Rocks

Marty 6
Ashley 6
Brandi 7
Marcia 4+5
Megan 7
Amy 6

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