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151112

Dave Howard goes in for open heart surgery Thursday. Lets keep their family in our thoughts and prayers.

Metcon (Time)

sprint wod RX
2 rounds
10 hand stand push-ups (ab mat)
10 pull-ups
200 meter run

scaled
2 rounds
10 shoulder press 75/55
10 burpees
200 meter run

Do scaled Wod if not able to preform the RX Wod without modification.

Metcon (Time)

"Dave"
For Time:
11 power cleans 135/95
26 front squats 135/95
19 pull-ups
80 pushups

20 minute time cap

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

Whiteboard:

Thursday, November 12, 2015

Male Clients

1

Dan
Stewart

5:00 AM WOD

2:54

2

Josh
Langston

5:00 AM WOD

3:07

3

Justin
Schelin

5:00 AM WOD

3:13

4

Bryce
Vanderhorst

9:30 AM WOD

3:15

4

Russell
Cote

9:30 AM WOD

3:15

5

Gordon
Dotson

4:30 PM WOD

3:44

6

Chance
Wright

6:00 AM WOD

4:35

strict pull-ups. Mod hspu

7

Clark
Harrison

4:30 PM WOD

4:44

Scaled workout

8

Mark
Parks

5:30 PM WOD

6:13

Female Clients

1

Lara
Fitts

4:30 PM WOD

2:55

2

Charo
Shamo

5:30 PM WOD

3:22

3

Tonya
Foster

4:30 PM WOD

3:33

4

Rachel
Hepworth

9:30 AM WOD

4:29

Push press

5

Makayla
Hummer

5:30 PM WOD

4:30

HSPU on #45plate

6

Katie
Pack

4:30 PM WOD

4:32

7

Megan
Hanks

6:00 AM WOD

4:54

scaled version

8

Shayla
Hummer

5:30 PM WOD

5:02

9

Miki
Rowan

4:30 PM WOD

5:06

Scaled WOD

10

Olivia
Austin

9:30 AM WOD

5:23

55# Press lil pullups

11

Syndi
Blackmore

9:30 AM WOD

5:34