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Monday, October 20, 2014 Tomorrow: MOS 10.21.14 ,Back Squats 5 x 3 ,Run & PPPU
Happy Birthday Randall
  
GRACE

Girl:Time
30 Clean and Jerks  Rx(135/95)

Please post your time as MM:SS.  Note any modifications in the ''Why not Rx'' section.

Chosen as WOD: Mon,Oct 6,2014 Sat,Dec 28,2013 Thu,Aug 22,2013 Thu,Apr 18,2013 Mon,Jan 7,2013 Fri,Aug 17,2012 Tue,Jun 5,2012 Tue,Mar 13,2012 Tue,Nov 22,2011
1st3:01 RxAmanda A Mon,Oct 6,2014
2nd3:24 RxLinda W Sat,Aug 3,2013
3rd3:40 RxKaci Thu,Aug 22,2013
1st2:11 RxBryan B Sat,Aug 3,2013
2nd2:30 RxCraig H Mon,Oct 6,2014
3rd2:43 RxRonnie Mon,Jan 7,2013


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Sunday, October 19, 2014
  
RHOP 10.19.14

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Strength:
   - MOS

   - Clean and Jerks
      - 15 Minutes to work up to heavy weight.

      - EMOM x 12
          Odd - 6 Squat Cleans + 1 Jerk  
          Even - 1 Squat Clean + 6 Jerks

METCON:

   15 Minute AMRAP
     - 5 'L' Pull-ups  
     - 10 Ring Dips
     - 200 Meter Sprint  
Prior to and after running sprints you must complete 5 Burpees.


Angela DuYes  125 clean and jerk, no emom,4rds +6 reps
Tom NYes  4 rds 4 reps 80 percent pace
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