WOD: 4/9/18

Skill/Stability/Strength
4 Rounds:
A) Paused Back Squat (2 Sec pause) x 4 Reps – Heavier than last week
C) Double Handle Bent Row x 10 Reps as heavy as possible with full strict ROM
D) Max Effort Dips x 30 Seconds as many reps as possible

Conditioning
For Time 15 Hang Power Cleans (155/105)
400m Run
15 Hang Power Cleans
400m Run
15 Hang Power Cleans

Auxiliary
Practice A Muscle Up Drills 20 Seconds

One thought on “WOD: 4/9/18

  1. DAN 6:06 RX
    LUIS L 🙂
    MATT V 🙂
    CUTTONE 7:36 RX
    ALEXA 5:50 RX
    ANDREA 7:46 (35)
    DOMINIQUE 7:43 RX
    KATHY 8:26 (55)
    LUIS S 7:19 (135)
    CARLOS 8:15 (115)
    HECTOR 6:11 RX
    ARTHUR 🙂
    NEIL 7:05 (135)

    JEREMY 6:44 RX
    DEMARIS 6:32 RX
    JULIE 7:05 RX
    PAUL
    MARIO 10:15 (85)
    JASON 7:57 (135)
    SAIRA 8:55 (65)
    ROSA
    ALICIA 8:25 (65)

    PANIYA 6:52 (70)
    EDDIE 9:26
    DAVID 8:32 (105)
    CAMI 10:36 (85)
    SASHAE 8:02 (85)
    GOODWIN 6:51 (135)
    SEAN 7:4 (95)
    MONI 7:38 (65)
    JEN 10:21 RX
    AMANDA 8:46 (85)
    ALEXIS 8:10 (FS)
    MONI 11:34 (105/250M)
    RAQUEL 9:30 (85)
    KEITH 6;12 RX

    HOLLY 6:48 RX
    MAYA 8:56 RX
    VICTORIA 10:04 (55/45)
    DAVID 8:42 (85)
    ERIC 12:07 (52 KB)
    RAND 7:30 (115)
    SUE 9:07 (85)
    ART DJ 11:01 (95)
    PAUL 8:53 (115)
    STEVE 🙂

    HOMER 8:20 (45)
    AARON 🙂
    PAUL 10:17 (115)
    RUEGER 8:57 (115)
    MISSY 9:28 (100)
    GINA 10:46 (65)
    SHANNON 8:47 (65)

    YESSENIA 7:33 RX
    ERIC A 9:38 RX
    DUSTY 10:16 (65)
    CURT 11:57 RX
    KELLI D 13:48 (95)
    SIERRA 12:33 (65)
    CURT 9:32 RX
    JASMIN 🙂
    SAM S 13:07 (80)
    JESSIE 13:07 (115)
    JASMINE 9:50 (65)
    BETH 7:47 RX
    CHARISSA 8:48 (85)
    ANTHONY 11:26 (45)
    PERLA 12:02 (55)
    IVAN 13:50 (65)

    RAJU 10:57 (65)
    GABBY 8:21 RX
    FRITO 11:32 (135)
    BLANCA 10:40 (75)
    LUIS 11:30 (135)
    JUAN 10:20 RX
    KIM 11:00 (25)
    BERNIE 11:42 (85)
    NATALIE 11:52 (65)
    JULIAN 13:07 RX
    CARLOS 11:?
    RITU 12:09 (75)
    JUDITH 10:25 (85)
    HERMY 11:29 (135)
    JEANNIE 9:35 (75)
    JAZMINE 8:11 RX
    ALEJANDRA 12:30 (95)
    JANET 13:34 (75)
    ASTOLFO 9:57 (45)
    CARMEN ?
    IAN 10:01 (135)
    SAM G 10:17 RX

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