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Wednesday Jan 23,2019

Amrap7: SN, LungesSplit Jerk 7 x 2

Amrap7: SN, Lunges


Reps-Rx3
Warm-up
A- 3 Rounds
   30 sec Jogging Singles
   30 sec Rest
B- Lizard Stretch with Sky Reach
   75 ft Backward Lunges
   Prone Prayer stretch
   20 Windmill Planks
C- 2 Rounds
   10 1-Arm DB Split Jerks
https://www.youtube.com/watch?v=r7TRD0Ksp6Y

Strength
7 Rounds  
2 Split Jerks
   (pause 2 sec in Split position)

WOD
7:00 Amrap
10 KB Snatches (left)
25 ft Overhead 1-Arm KB Lunges (left)
10 KB Snatches (Right)
25 ft OverHead (Right)

https://www.youtube.com/watch?v=ZQccQg4kDf8
Rx: 53/35
Rx2: 35/26
Rx3: Dumbbell

Score = Reps. 25 ft = 5 Reps

100% 0%
1st93 2Lourdes Wed,Jan 23,2019
2nd195 3Ellen Wed,Jan 23,2019
3rd92 3Sallie Wed,Jan 23,2019
1st92 Glen G Wed,Jan 23,2019
2nd85 Buster Wed,Jan 23,2019
3rd138 2Scott L Wed,Jan 23,2019

Chris K105 Rx3 26# DB
Lourdes93 Rx2
Sallie92 Rx3 20# db-at home
Kyle W109 Rx3 26# kb
Glen G92 Rx
Scott L138 Rx2
James S100  26#
Ellen195 Rx3 10&12# db snatches, 2 18# kb lunges
Jeff W90  36# KB deadlifts and lunges. Shoulder issue
Jamie C105 Rx2
Buster85 Rx
Results Posted: 11
Jeff R 10:33pm



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