WOD 7/19/2010

Kids hard at work!

3x8-10 reps O Squats @ 3-1-2-0 if your 1RM is less than 50% BW
4x4-6 reps if your 1RM > 50% BW

then...

3x4-6 reps Wide Grip Press@ 3-1-2-1

then...

Optional Finisher
3 rounds:
30 Toes-to-Bar
20 Med Ball Squat Cleans

12 Minute Cut-Off

On Ramp
3 Rounds:
8 KTE's
10 Burpees
12 Lunges

Jason: 145#, 85# / 10:24

Marc: 135#, 85#, 20# / 9:52

Kyle: 95#, 85#, 20# / 12:00+ (20 reps short)

Joel: 90#, 125# / 11:24

Wade: DNA, 135#, 20# / 12:00

Tara: 85#, 55#, 15# / 12:00+ (8 reps short)

(JZ): 90#, 75#, 20# / 12+ (40 reps short)

(Dani): 43#, 43#, 55# / 12:00+ (HPL 2 reps short)

(Lorie): 43#, 43#, 55# / 12:00+ (HPL 20 reps short)

(Laurie): 43#, 55#, 15# / 8:39 (1/2 kte)

(Stacy): 43#, 43#, 15# / 11:17

(Alan): 43#, 43#, 15# / 11:04 (KTE’s)

(Maria): 43#, 33#, 15# / 10:10 (1/2 kte)

(Carla): 15-60, 10# / 10:47

(Jarah): 33#, 33#, 15# / 11:00

(Eileen): 30#, 33#, 10# / 11:05 (1/2 kte)

(Carrie): 15#, 33# 10# / 11:05 (1/2 kte) mod squat clean

Fran: 33#, 33# / DNA

J-Rod: 11:48 RX (ST)

ON RAMP

3 Rounds

Jeff: 4:31

Mike: 4:48 (3/4 KTE's)

WOD - AMRAP 12 mins

Dave: 12

G: 10

Jarah: 9 2/3

Chili: 8