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Metcon

Randy

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Workout

161107

Metcon (No Measure)

E30S for 6 minutes (12 rounds)
1 squat snatch
Work on mechanics and speed.

Metcon (AMRAP - Rounds and Reps)

6 minute amrap
3 squat snatch
7 wall balls 20/14
then:
rest 4 minutes
at the 10 minute mark
RXP 135/95
RX 95/65

Randy (Time)

For Time:
75 Power Snatches, 75# / 55#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

women @55lbs
dont drop barbells from overhead.

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

Whiteboard:

Monday, November 07, 2016

Male Clients

1

Mason
Watts

6:00 AM WOD

7 + 0

Squat snatches all TNG

2

Cory
Ashby

5:00 AM WOD

6 + 0

3

Gordie
Dotson

4:30 PM WOD

5 + 0

4

Luke
Robinson

4:30 PM WOD

4 + 1

5

Matt
Clifford

6:00 AM WOD

8 + 1

6

Benjamin
Lee

4:30 PM WOD

5 + 3

6

Bryan
Winder

9:30 AM WOD

5 + 3

im injured

7

Clark
Harrison

4:30 PM WOD

6 + 0

8

Cody
Paletta

4:30 PM WOD

5 + 1

50lbs

9

Chance
Wright

6:00 AM WOD

4 + 2

Female Clients

1

Jessica
Langston

4:30 PM WOD

7 + 2

20# wb

2

Makayla
Hummer

4:30 PM WOD

5 + 1

3

Shelly
Howard

6:00 AM WOD

4 + 2

4

Julie
Winder

9:30 AM WOD

4 + 1

5

Olivia
Sanders

4:30 PM WOD

4 + 0

6

Casee
Richmond

5:00 AM WOD

8 + 0

7

Jaci
Watts

4:30 PM WOD

7 + 0

7

Treasa
Anderson

9:30 AM WOD

7 + 0

8

Ann
Schelin

5:00 AM WOD

6 + 3

9

Miki
Rowan

4:30 PM WOD

5 + 3

9

Olivia
Austin

9:30 AM WOD

5 + 3

10

Kat
Allen

5:00 AM WOD

5 + 1

11

Shayla
Hummer

4:30 PM WOD

3 + 7

12

Natalie
Bray

5:00 AM WOD

7 + 7

35

13

Charo
Shamo

4:30 PM WOD

6 + 0

55#

14

Heidi
Lewis

9:30 AM WOD

5 + 3

7:48

15

Angie
Ellis

4:30 PM WOD

5 + 1

35lbs

16

Jeanette
Campbell

9:30 AM WOD

4 + 4

35 lbs

17

Natalie
McLaws

4:30 PM WOD

4 + 1

10#wb, 35#squat snatch