WOD 6/30/2010

Make those kids work Deano!

Shoulder Mobility/Rack Position
7x3 Frankenstein Squats @ 3121 w/2 minute rest btwn sets (aka heavy front squats at tempo)

then...

Max Unbroken KB Swings for 3 rounds, 90 seconds btwn attempts
(24/16/12) Men
(16/12/8) Women

On Ramp
5 rounds:
5 SDLHP
10 Kipping Pull-Ups
15 Ball Slams

Squat Weight / KB weight & # swings

Wade: 205# / 2 pood 37/28/22

J-Rod: 185# / 24kg 70/22/20

Dalton: 137# / 24kg 25/15/21

Justin: 135# / 24kg 26/20/12

Troy: 115# / 24kg 50/32/27

Shay: 115# / 24kg 32/33/9

Terry: 105# / 24kg 50/25/21

Mac: 105# / 24kg 25/31/18

JZ: 95# / 24kg 19/18/14

Jen B: 65# / 12kg 83/16kg 20/16kg 23

Maria: 58# / 16kg 34/20/41

Barbara: 53# / 12kg 22/22/22

Stacy: 48# / 16kg 38/19/25

Jarah: 43# 16kg 33/28/15

Dan: 43# / 12kg 63/41/43

Stephanie: 38# / 12kg 41/41/42

Tara: DNA / 116kg 71/33/33

Laurie: DNA / 16kg 15/17/20

On Ramp:

Eileen: 8:00

Brian: 4 rnds

Marshall: 3 2/3 rnds

Carrie: ?