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Wednesday December 14, 2011


Skill: KB Snatch-Watch this video to get prepped for some KB snatches.

Coaches Note: You are not cleared hot to “kip” in here until you test out for Level 1 Pull-Up Progression-33% BW for Men and 20% BW for Woman a 30×0 tempo. We are very concerned about the stress that kipping puts on shoulder girdle without dead hang capability.

 

For Time:

30 wall balls 20#/12#

21 chin ups

30 wall balls

15 chin ups

30 wall balls

9 chin ups

30 wall balls

 

Heather 8:41 Rx

Sara 10:20

Chantell 11:27

Daniell 9:43

Melissa 12:39

Lisha 11:45

Laura 11:32

Keith 9:40

Seth 9:58 Rx

Tony 12:20 Rx

Amy 12:24

Lisa 12:28

Steve 12:28

Michael 10:27

Bill 10:31

Allison 11:30

Davis 10:29

Cindy 8:04

Javier 9:24

Caitlyn 9:39

Jeremy 10:43 Rx

Laura M. 9:37

Julie 10:35

Reno 7:57 RX-Absolutely one of your best efforts Reno.

Jason 10:58

Melissa 9:44

Nick R. Mod WOD

Jim 11:09 Rx-took it to a different level today

Gina 10:50

Katie 11:20

Kim 10:32

Tracy 13:34

Jill 15:05

Nicolle 8:02

iJaesin 8:44 Rx

Kel 8:59

Paula 9:04

Zac 9:38

Tayler 10:05 Rx

Galo 7:30

Pilar 11:00

Jeff 11:34

Jenna 9:18

 

 

 

 

 

 

 

AirDyne-1 Galo-0

 

 

 

 

 

 

 

 

Tony nailing down the kip....

 

 

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