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Back Squat

Jacquelyn

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WOD

13MAR2019

Adam Wehrmeister

Warm-up

30 Seconds:
Easy Row
Mountain Climbers
Moderate Row
Push-up to Down Dog
Faster Row
Air Squats

20 Seconds:
Hollow Hold
Barbell Back Squats
Arch Hold
Medicine Ball Front Squats
Medicine Ball Twists
Jumping Medicine Ball Squats

Mobility

Warrior Squats: 45 Seconds
Medicine Ball Squat Hold: 45 Seconds

Strength & Skill

All Movements:
1. Start Smart
2. Move Prep

Weightlifting

Back Squat (Build up to a set of heavy 5 reps)

Metcon

Jacquelyn (Time)

For Time:
1000 Meter Row
50 Wall balls (20/14)
30 Toes to Bar

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Whiteboard:

Wednesday, March 13, 2019

Athletes:

Leaderboard

Back Squat
Brendan Wuest		1 x 5 @ 385 lbs
Justin Fadler		1 x 5 @ 365 lbs
Trenton Campbell		1 x 5 @ 315 lbs

Athletes

1

Justin
Fadler

9:30 AM CrossFit

1 x 5 @ 365 lbs

2

Chad
Kottmann

5:00 AM CrossFit

1 x 5 @ 300 lbs

3

Brendon
McLeroy

5:00 AM CrossFit

1 x 5 @ 275 lbs

4

Brandon
Theisen

5:00 AM CrossFit

1 x 5 @ 245 lbs

5

Chris
Seris

5:00 AM CrossFit

1 x 5 @ 235 lbs

6

Casey
Cromwell

9:30 AM CrossFit

1 x 5 @ 205 lbs

6

Mike
Conway

6:30 PM CrossFit

1 x 5 @ 205 lbs

7

Bryan
Schell

6:30 PM CrossFit

1 x 5 @ 185 lbs

8

Teresa
Koebbe

4:00 PM CrossFit

1 x 5 @ 170 lbs

9

Ninette
Campbell

6:30 PM CrossFit

1 x 5 @ 165 lbs

10

Spencer
Ehlers

5:00 AM CrossFit

1 x 5 @ 155 lbs

11

Angela
McClure

6:30 PM CrossFit

2 x 5 @ 136 lbs

12

Shannon
Moncheski

4:00 PM CrossFit

1 x 5 @ 135 lbs

13

Caitlin
Brenner

5:15 PM CrossFit

1 x 5 @ 130 lbs

14

Matt
Fitzpatrick

4:00 PM CrossFit

1 x 5 @ 129 lbs

15

Kaylee
Bonnett

5:15 PM CrossFit

1 x 5 @ 105 lbs

70%

16

Becca
Brenner

5:15 PM CrossFit

1 x 5 @ 100 lbs

17

Lisa
Goforth-Naes

5:15 PM CrossFit

1 x 5 @ 65 lbs