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Components

Atlas Stone

GHD Sit-ups

Strict Ring Pull Ups

Strict Dips

Metcon

Settings

WOD

11/23/16

Warm-up

A: Coaches Choice

Strength

B1: Atlas Stone (4 x 6-8 )

Ground to Shoulder

B2: GHD Sit-ups (4 x 15-20)

Extra Work

C1: Strict Ring Pull Ups (3 x 10 )

C1: Strict Dips (3 x failure)

no kipping allowed

Conditioning

D: Metcon (Time)

4 Rounds

30 Wall Ball 20/14
20 V twist w/ MB 20/14
10 Deadlift 225/135
400m run

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Whiteboard:

Wednesday, November 23, 2016

Leaderboard

Men's Atlas Stone
No male leaders to show...

Women's Atlas Stone
No female leaders to show...

Male Athletes

1

Private

5:15 AM CrossFit

1 x 4 @ 170 lbs

1

Christopher
Mink

5:15 AM CrossFit

1 x 4 @ 170 lbs

1

Kirk
Moore

9:15 AM CrossFit

1 x 4 @ 170 lbs

1

Michael
Carney

5:15 AM CrossFit

1 x 3 @ 170 lbs

1

JOSE
MELENDEZ

9:15 AM CrossFit

1 x 1 @ 170 lbs

heavy

2

Brian
Wilcox

5:15 AM CrossFit

2 x 2 @ 120 lbs

2

Brian
Cresswell

9:15 AM CrossFit

1 x 6 @ 120 lbs

6@95, tried 140, no go

2

Pedro
Melendez

4:30 PM CrossFit

1 x 6 @ 120 lbs

2

Kyle
Krueger

5:15 AM CrossFit

1 x 4 @ 120 lbs

2

Anil
Hussain

5:30 PM CrossFit

1 x 1 @ 120 lbs

Female Athletes

1

Andrea
Bruti

5:15 AM CrossFit

1 x 2 @ 120 lbs

4 x 8 of 95#

2

Brie
Gomez

5:15 AM CrossFit

4 x 6 @ 95 lbs

2

Emma
Knowles

9:15 AM CrossFit

2 x 6 @ 95 lbs

2

Liz
Koehler

9:15 AM CrossFit

2 x 6 @ 95 lbs

1@75

3

Katie
Wright

9:15 AM CrossFit

2 x 8 @ 75 lbs

3

Page
Shields

9:15 AM CrossFit

2 x 6 @ 75 lbs

4

lola
santiago

5:15 AM CrossFit

1 x 4 @ 40 lbs