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pull-ups strength

Hump Day!!!

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WOD

Hump Day!!!

8-12-15

6 min of
row 250m
8 KB clean and jerk(4 each side)
8 KB thrusters
8 toes to KB

Warm-up

6 min to mobilize
coaches choice
hips- use boxes, rollers, bands

pull-ups strength (AMRAP - Reps)

12 min EMOM
1 minute Kipping swings
1 minute hollow rocks
1 min max strict pull-ups

score total strict pull-ups
on other movements work 40s rest 20s

Hump Day!!! (Time)

for time:
100 double under buy in
2 rounds
20 box jumps 24/20
20 HSPU
20 KB snatches 53/35 (10 each arm)

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, August 12, 2015

Leaderboard

Men's pull-ups strength
Blane Graves	08/12/2015	53 Reps
Joe Andrews	08/12/2015	43 Reps
Cameron Hunt	08/12/2015	2 Reps

Women's pull-ups strength
No female leaders to show...

Male Athletes

1

Blane
Graves

5:30 AM CrossFit

53 Reps

2

Zach
King

5:30 AM CrossFit

52 Reps

3

Joe
Andrews

5:30 AM CrossFit

43 Reps

4

Joe
Dowd

8:30 AM CrossFit

37 Reps

5

justin
Mansfield

4:30 PM CrossFit

29 Reps

6

Cameron
Hunt

5:30 PM CrossFit

2 Reps

7

Damon
Hampton

5:30 AM CrossFit

25 Reps

4 strict, 21 modified with box

8

Reggie
Goins

4:30 PM CrossFit

17 Reps

Female Athletes

1

Ginger
Hillis

4:30 PM CrossFit

30 Reps

2

Janie
Sosa

8:30 AM CrossFit

54 Reps

ring rows

3

chasity
davis

5:30 PM CrossFit

48 Reps

rings

4

Liz
Formby

5:30 PM CrossFit

43 Reps

rings

5

Whitney
Fuqua

8:30 AM CrossFit

23 Reps

blue band

6

Private

5:30 AM CrossFit

21 Reps

7

Melissa
Engledowl

5:30 PM CrossFit

20 Reps

Blue band red band

8

jennifer
harrison

5:30 PM CrossFit

12 Reps

green & thin red bands

9

Elise
Cobb

5:30 PM CrossFit

9 Reps

bands grn/red

9

Julie
Bowe

6:30 AM CrossFit

9 Reps

green band, chin is still not to the bar, but improving! counted ...

10

Amanda
Gainey

5:30 AM CrossFit

8 Reps

Blue band

11

Audra
Bilbo

4:30 PM CrossFit

6 Reps