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  Sunday, April 20, 2014 Tomorrow: Run, KBS, SU, & PU
Ronnie Y
Don't forget RHOP is 3:00 to 5:00 today.

  
RHOP 4.20.14
(Check In)
Warmup
   - GPWU
   - 1 mile Jog or 1000 Meter Uphill Row

Skill
    The Four Goats
      EMOM x 10
        Odd - Goat 1
        Even -  Goat 2

       EMOM x 10
         Odd - Goat 3
         Even - Goat 4)

3RFT:
   10 Strict HSPU
   10 DB Snatch, 70/50 - (Each Side)

Rest  

10 Rounds For Time
   10 - Pull-ups  
   10 - Ring Dips
   10 - TTB

Rest

'Tosh Sprints'
   3 Rounds for time of:   200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.

0% 0%

Nate MYes  3RFT:7:50--10RFT:17:28
Scott SYes  GOAT 24'bj, 15' HS Walk, 12 GHDSU, 20 Walking Lunges; 8:29 (50# DB), 24:32, No Tosh Sprints
Angela DuYes  10 thrusters/5 mu progressions/8-9 calorie row/30 du. 6:19 kipping hspu/ 25# snatches/ 21:26 10 butterfly5 rd,10 ttb
Laura PYes  wbs,row cal,dus,hs walk, 6:54strict 25#snatch, 7rds (arm)
Ronnie YYes  8:34 (75# DB) 23:35
Joe PYes 

Ronnie Y 9:16am
It's open from 3:00 to 5:00 today

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  Saturday, April 19, 2014
Happy Birthday Kevin
Scott S
Because of the Easter Holiday on Sunday, Open Gym will be delayed until 3:00.

  
Run, BJ, WB
(Time)
7 Rounds For Time:  
  200m Run  
  15 Box Jumps  Rx(24/20)
  15 Wall Balls  Rx(20/14)

0% 0%
24:26 Rx Mandy Sat,Apr 19,2014
 25:40 Rx Lisa Sat,Apr 19,2014
  26:53 Rx Kaitlin Sat,Apr 19,2014
18:58 Rx Hunter Sat,Apr 19,2014
 20:24 Rx Glen G Sat,Apr 19,2014
  20:59 Rx Jason C Sat,Apr 19,2014

Gary L24:46  Box steps
Janet25:43  several step-ups
Kaitlin26:53 Rx rough day
Hunter18:58 Rx
Glen G20:24 Rx
Jason C20:59 Rx
Bryan R20:45  step ups
Aleyda26:32  18 step up 10 wb
Shannon30:35 Rx
Nate S22:13 Rx
Lisa25:40 Rx
Denise22:00  18''box, 10#wb
Bobby S23:30 Rx
Mandy24:26 Rx
Scott S 2:57pm
OPEN BOX tomorrow, Easter Sunday from 3-5pm

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