WOD Blog
 | Wed, Nov 14 2018 |  |
| Wednesday 14 November 2018 | Pull Up Progression Day 43 | Kids, November 14, 2018 |
Wednesday 14 November 2018 (Time) 4 Rounds for time of: 10 Farmers Carry Walking Lunges (35/26) 10 Burpees 20 Hip Extension 10 V-Ups 250 M row
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| Ericka | 14:53 Rx | | | Josh N | 14:30 | 3 RNDS | | Justin B | 16:07 Rx | | | Jeff t | 12:59 Rx | | | Michael M | 20:36 | #15 | | Michelle M | 18:23 | #25 FC | | David F | 14:31 Rx | | | Joel | 0 | OPen | | Bill | 0 | Open | | Chris W | 0 | Open | | Corie | 0 | Open | | Crystal | 0 | Open | | Josh H | 12:06 Rx | | | Joe V | 15:40 Rx | | | Nilsson | 14:45 Rx | | | Jason G | 0 | OPen | | Bryan | 16:00 Rx | | | Megan Coh | 17:33 Rx | | | Julia A | 0 | Open | | Jordan B | 0 | Open | | Rita G | 0 | OPen | | Lisa Y | 0 | Open | | Kristie R | 0 | OPen | | Bridget | 0 | Open | | Brittany V | 0 | OPen | | Alex H | 0 | Open | | madison c | 0 | Open | | Kathryn | 0 | OPen | | Linda B | 0 | Open | | Liz | 0 | OPen | | Sean P | 0 | OPen | | Malissa | 0 | OPen | | Rush | 0 | Open | | James An | 0 | Open | | Amy S | o | Open | | Stella | 0 | Open | | Lincoln | 0 | Open | | Shelby | 0 | Open | | Rucker | 0 | OPen |
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Pull Up Progression Day 43 (Check In) 2 Sets Max Effort Pull Ups (rest 2 minutes between sets) 5 Weighted Negatives #15 (5 second decent) (Arms to full extension) 4 sets of 5 Vertical Ring Rows (Tempo: X.2.3.3) 4 sets of Dead Hangs with shoulder shrug, 30 second duration 10 L-Sits 7 second duration, rest as needed
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Kids, November 14, 2018 (Time) Warm-up Stations: Wall walk/hspu Row/ski/ bike Ring row Overhead squat Burpee broad jump 5 rounds for time: 6 clean and jerks 12 knee raise/T2B 18 lunges 24 Russian twists Bear crawl
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| Lincoln | 10:37 | Not Rx | | Shelby | 10:40 | Not Rx | | Rucker | 10:8 Rx | |
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