Most Recent Benchmark was Overhead Squat 1RM on Nov 28,2018 (48 days ago)

Friday Nov 30,2018

Happy Birthday Jeff R

FT: BJ, DL, BJ


Time-Rx3
Warm-up
A- Box Hamstring Stretch
    Box Pigeon Stretch  
B- 2 Rounds
     10 1-Leg Double KB RDL
https://www.youtube.com/watch?v=ck1vraDasnE
     20 Bird Dogs
C- 3 Rounds
    20 1-Arm Kettlebell Rows
https://www.youtube.com/watch?v=xgkkyrOhpfs
    3 reps 75% Max Height Box Jumps

Strenght
8:00 Build up
3 Unbroken Deadlifts

    WOD
For Time
50 Box Jumps 24/20
     Rx2: 20/18
     Rx3: Step-ups
25 Deadlifts 275/205
     Rx2: 205/145
     Rx3: 135/95
50 Box Jumps

0% 0%
1st10:00 2Kari D Fri,Nov 30,2018
2nd11:34 3Alicia Fri,Nov 30,2018
3rd9:10Jonell Fri,Nov 30,2018
1st9:27 Scott L Fri,Nov 30,2018
2nd8:54 2Jeff W Fri,Nov 30,2018
3rd8:42 3Jim E Fri,Nov 30,2018

Scott L9:27 Rx
Kari D10:00 Rx2 145#, 24' BJ
James S11:25  135#, 24” boxJump
Jeff W8:54 Rx2
Jonell9:10  65#. 12' SU
Jim E8:42 Rx3
John New6:30  step ups and KB swing
Alicia11:34 Rx3 105#
Results Posted: 8
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