12.29.2013

W.O.D.12.30.13






Hang Power Snatch
3-3-3-3-3

Cash out:
3 Rounds for time of:
9 Hang Power Snatch @ 80% of your 3RM
6 Overhead Walking Lunges (athlete uses the HPS bar)
3 Muscle Ups

Community Notes:
Tomorrow, Tuesday, December 31st we will run the following classes:
9:30 AM
10:30 AM - Structured and BBC Strength
12:00 PM
New Years Day: Wednesday, January 1st, 2014:
CLOSED

Quote:
"It is amazing how quickly the kids learn to drive a car, yet are unable to understand the lawnmower, snowblower or vacuum cleaner."
- Ben Bergor

7 comments:

Mike T. said...

Kim G. 55# 5:36 pull up/dips
Klutch 135# 7:40 mu/mua

Miranda said...

7am
Brian 115# 6:55 p/d
Peter 105# 5:33 JMU
Nick 105# 6:37 MU

Have a very Happy New Year!

Tim McCann said...
This comment has been removed by the author.
Tim McCann said...

5:30 MObility

Sharon
Justin R
Patrick
JZ
Ellie
Luke

Aimee Lyons said...

9:30
Gina 75# 7:57 MUT
Keith 155# 11:01 Rx
Jessi 125# 13:56 ROM
John M 95# 11:53 scale
Ronnie 50# 10:23 scale
Brittany form/35#/12:28
Barb 63# 7:30 scale
Roni 75 10:57 scale
Fayth 60# 12:55 scale
Anne 45# 11:20 scale
Nick Z form 6:20 scale
Diane 93# 9:16 band/scale
Dianne 35# 12:09 scale

3:30
Jenna 35# 11:55 scale
Oleg 135# 7:55 scale
Jeremy TX 125# 11:55 scale
Justin R 135# 11:58 scale
Manisha 35# 11:58 scale
Shoeless 135# 14:28 scale

Nice progress on the Hang Power Snatch today CFKoPers...have a Happy New Year!

Keith B said...

5:30

Ryan S 105 8:08 JMU
Shawna 45 9:03 sc

6:30

Luke 115 6:39sc
Erika 75 8:56
Conn 145 8:40
Brett 150 9:09
Pablo 95 9:25
Melissa form

Jason Lyons said...

Liza: 30#, 7:18 sc
Sharon: 85#, 10:03 sc
Tim M: 95#, 6:52 Rx
Patrick: 145#, 7:47 JMU
Balmer: 155#, 10:58 20" RC