Monday, March 7, 2011

Monday

Congratulations to John A and Doc on their level one certifications this weekend!  







Monday
Dead lift
3-3-3+ for advanced
5-5-5 for Beginner

Then For Time

40 Wall Balls
30 Pull Ups
30 Wall Balls
20 Pull Ups
20 Wall Balls
10 Pull Ups
(5 Burpee Penalty for dropped or broken wall ball sets)

Post Wod = 3 x 8 Bent over rows, plus 5 minutes of foam rolling
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8 comments:

  1. thomas wubbenMarch 7, 2011 at 7:30 AM

    congrats to both of you.

    DL: 200-230-260(4)

    metcon: 6:47...good race with george @ 6am

    post: bent over rows- 75-85-95

    ReplyDelete
  2. UnknownMarch 7, 2011 at 7:35 AM

    Congrats on your certs guys!!!

    ReplyDelete
  3. Rae BashkinMarch 7, 2011 at 9:22 AM

    Nice work on the Level 1 Certs! Congrats!

    ReplyDelete
  4. DrywallMarch 7, 2011 at 8:39 PM

    Deadlifts 3x5 at 265#

    WOD: 6:26

    Bent over rows @ 95#

    ReplyDelete
  5. TylerMarch 7, 2011 at 9:16 PM

    deadlifts: 230x3, 260x3, 295x4

    Metcon - 8:25 w/ 20lbs.

    This one was tough. Took 20 second or so breaks before the 2nd and 3rd set of wallballs so i wouldnt break. brutal!

    ReplyDelete
  6. kyle bMarch 8, 2011 at 7:15 AM

    deadlifts: 210x3, 240x3, 270x10

    metcon 10:52 20 lbs

    ReplyDelete
  7. John AndersonMarch 8, 2011 at 7:26 AM

    DL: 315-360-405x3

    ReplyDelete
  8. ramseyMarch 8, 2011 at 10:55 PM

    deadlifts: 3x95, 3x105, 4x120

    metcon: 13:52 or something with 8 lbs =0( using a blue band for pull ups. i hate wall balls.

    ReplyDelete

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