A. Clean practice at light loads. Do not go above 80% of your 1RM. --That will be for tomorrow
B. Row Sprints: 20 sec @ max effort; rest 2:40 x 3
C. 7 burpees AFAP - rest 40 sec x 3
D. DL @ 11x1 2 reps @ 50% of 1RM x 4 sets. rest 40s between sets.
E. Airdyne , Row or Run @ Z1 pace for 5 mins. Cool down.
WOD 1, 9-9:35am
Bench Heat
1/ Clean Heat 2
Squat Rack 3
Alex Cadmus
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greg rollo
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Nick Tillman
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Rich Petrisko
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Squat Rack 4
Athea Haas
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Rosie Jones
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Corinne Allman
Andrea Elliott
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Squat rack 1
Jose Otero
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Pat Skinner
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Ron Harrington
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Dave Martin
Squat Rack 2
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Clean Heat
1/BP Heat 2
Squat Rack 1
Savannah Filbin
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Mandy Skinner
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Julie Martin
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Lori Hochdanner
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Squat Rack 3
Michael Elliott
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Ryan Andrew
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Micah Russell
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Michael Hurst
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Squat Rack 2
Yasha Hartberg
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Barry Baldridge
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Bob Lalor
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Ron Carter
WOD 2, 9:45 – 10:30
7 Burpees
7 Deadlifts
7 Box Jumps
7 Pullups
Heat 1
9:45-9:55
Alex Cadmus
Nick Tillman
Ryan Andrew
Bob Lalor
Michael Hurst
Mandy Skinner
Emily Scrivener
Leslie Heywood
Athea Haas
Heat 2 10-10:10
Pat Skinner
Ron Carter
Dave Martin
Michael Elliot
Micah Russell
Lori Hochdanner
Julie Martin
Stephanie Grosso
Corinne Allman
Heat 3 10:15-10:25
Rich Petrisko
Greg Rollo
Jose Otero
Ron Harrington
Yasha Hartberg
Barry Baldridge
Savannah Filbin
Andrea Elliot
Rosie Jones
WOD
3
Run
400m
Row
800m
Run
400m
Heat 1- 10:30
Ron Carter
Bob Lalor
Alex Cadmus
Nick Tillman
Heat 2- 10:35
Dave Martin
Pat Skinner
Ryan Andrew
Micah Russell
Heat 3- 10:40
Michael Elliott
Greg Rollo
Jose Otero
Ron Harrington
Heat 4- 10:47
Yasha Hartberg
Barry Baldridge
Michael Hurst
Rich Petrisko
Heat 5- 10:55
Emily Scrivener
Lori Hochdanner
Leslie Heywood
Julie Martin
Heat 6 - 11:03
Mandy Skinner
Stephanie Grosso
Andrea Elliott
Savannah Filbin
Heat 7 – 11:11
Corinne Allman
Rosie Jones
WOD
4- FINALS
Men’s Final 11:30
Top 5 Males
Women’s Final 11:40
Top 5
Females
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