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Thursday February 23, 2012

 

 

Quick update on The Open W.O.D.

We will be doing the Open W.O.D. this Friday as a group..and will scale where necessary. You get one shot at the W.O.D. and that’s it….no repeat efforts. Also, for next week’s Open W.O.D., we will allow all competitors for Saturday’s event to do the Open W.O.D. ANY TIME Thursday-reason being that we want to allow you guys time to recover for Saturday’s In House Throw Down and BBQ. Please e-mail or call Sean to coordinate your time. 

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Skill and warm up

4 Sets @ medium effort; Power Snatch x 1, Snatch Balance x 2, OHS x 3 Rest 90 seconds 

 OHS @ 21×0; 3-3-3-3-3 Rest 3

Movement Prep:

For time:

  • 250 Meter Row
  • 15 KBS 55#/35#
  • 25 Burpees
  • 15 KBS
  • 250 M Run
____________________________________________________________________________________________________________________________________________________________________________________
Ed 5:17
Francine 6:38
Colleen 7:22
Anna 5:18
Lindy 6:38
Chad 6:05
Lisa 5:12
Danielle 6:46
Michelle 7:20
Larry 5:21
Connie
Mike 4:57
Katie 6:33
Tom 7:01
Allison 6:18
Reno
tarvis
Melissa
Yaisa 7:40
Bill 5:01
Cynthia 6:06
Jill 6:40
Jenna 5:48 rx
Pilar 5:50
Stephanie 5:55 mod
Galo 4:22 Rx
i Jaesin 6:40 Mod
Dimetry 5:03 Rx
Justin 9:30
Dana 6:00
Jolene 5:51 Rx
Julie 5:37
Trish 5:25
Andy 4:40 mod
Josh 5:03 Rx
Nancy 5:35 Mod

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