Strength
PUSH PRESS
5 sets of 4 reps
WOD
12 minute AMRAP of
6 Chest to bar pullups
8 Lateral box jumps 20″
10 Wallballs 20/14
Mobility
Reverse sleeper and Rotator cuff smash
Wednesday December 11th
Dec 11, 2013
3 Comments
3 Comments
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coachmarc December 11, 2013 at 5:33 pm3:30 pm Joe R- 4(Black, ROM) Rosemarie- 4+5(rings, 12", 6 WB ROM) Chris R- 6+14 RX
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Kathleen December 11, 2013 at 9:07 pm5:00am Mike H.- 5+3 (black/12") Greg- 4+21 (black/12"/10#) Jacob- 7 Rx Jen B.- 3+14 (green+black/12"/9') Stephanie M.- 5+22 (gx2/9'/12") Ben- 6+2 RxRB Ruby- 5+10 Rx 7:00am Robert C.- 6+6 Rx Maggie- 5 (green+blue/10#/SU) Gina- 3+15 (green) Henry- 7+23 Rx Mona- 5 (black+blue/10#) 9:00am Mike L.- 7+6 (blue) Jeff- 5+1 Rx Shannon Lee- 4+17 (green/9') Megan T.- 5+3 (green) Mary- 6+12 (blue) Flexi- 6+16 Rx (RB work) 11:30am Nasser- 5+6 (black) Sara- 6 (mbc/muscle ups)RB work Jill- 6+12 Rx Steven- 7+2 RxRB Ryan B.- lifting Ashley P.- 5+4 Rx Moberg- 6+23 RxRB Mike A.- Lifting Matt S.- Outlaw
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Kathleen December 11, 2013 at 9:15 pm5:00pm Jordan- Lifting Natalie- 4+15 (red+blue/rom) Tony- 6+4 Rx Tiffany- 5+20 Rx Ian- 5+2 RxRB Karen- RB work Sheldon- outlaw Matt R.- outlaw 6:00pm Tim- 4+9 (green) April- 5+14 (blue+red/rom) Jon O.- 7+1 Rx Stephan- 7+1 Rx Joe- 6+14 Rx Brilliant- 6+2 RxRB Marc- Diff.- 7+20 7:00pm Lauren- RB work Sarah B.- 6+6 (green+black/12/10/rom) Sean- 5+8 (sub dubs) Rachelle- 5+8 (black+blue/16/10/rom)
