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Thursday April 26, 2012

3 Minute Hollow Rock challenge and it’s benefits

http://www.youtube.com/watch?v=UhAbFc8Hr-Q&feature=email 

W.O.D.

A) Squat Clean 3-3-3-1-1-1

B) A.M.R.A.P. Squat Clean in 6 Minutes (60% of A)

C1)HSPU 8-10 Reps (kip up to a negative) @ 21×1; Rest 30 seconds

C2) 25 Weighted Abmat Sit Ups 30#/20#; Rest 2 minutes x 4 sets

Scap Work

0500
Avra 60#  25@45#
Sharon 55# 28@45#
Lindy 60# ??@35#
Birgit 55# 37@35#
Cory 105# 26@75#
Meghan 75# 25@5#
Michelle R. 55# 30@45#
Vic 115# 25@75#
Anna 75# 28@55#
Ed 165 36@100#
Christine 55# 26@45#
Lisa P. 85# 32@45#
Lisha 60# 32@45#
0600
Jason C. 105# 29@65#
Paula F. 80# 37@55#
Laura M. 145# 46@85#
Tom H. 135# 28@75#
Reno 175# 45@95#
Dave R. 205 31@120#
Michael H. mod
Liz H. 90# 34@65#
Steve L. 135# 37@95#
Ryan 155# 44@75#
Bill T. 135#bk.sq. 82@55# kb gob. sq.
Connie 85# 34@55#
Jenn H. mod
Kevin 205# 16@120#
Erica  100 #32@60
Ijaesin 205  20 @125
Andy     145   35@85
Terry     165   35@115

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