Wednesday, August 27, 2014

GHDSU, Step-ups, Push-ups

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Read/Watch
* PR & Noteworthy Efforts list updated (scroll down)
------------------------------------------------------------------------

Local Competitions
2014 Mid America Championship - Aug 28-31 (Labor Day Weekend)
Battle in the Ball Park - Sept 19 & 20
The Wild West Throwdown - Oct 10 & 11

_______________________________________________

WOD  


Weekly Challenge:  
Max Unbroken Wall Ball Shots, 20/14#

Barbell:
3 x Burgener Warm-up & Skills Transfer
-then
EMOM x 5 - 3 Position Squat Clean:  Hi-hang, Launch, Floor

__________________________________________________________________________

* 20 minute cap on all "For time" workouts

Foundations 
For time:
50 Air Squats
40 Sit-ups
30 Hand Release Push-ups
20 Banded Strict Pull-ups
30 Hand Release Push-ups
40 Sit-ups
50 Air Squats


Conditioning 
3 RFT
15 GHD Sit-ups
20 Front Rack Step-ups, 95/65#, 20" box
30 Deficit Hand-release Pus-ups, 4/2"


Competition 
300' HSW for time
10 Pistols Bar each break or fall

___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
Dalton - OHS 155#
Dalton - Front Squat 235#
Glenn Davis - Back Squat 220#
Glenn Davis - Front Squat 135#
Mitch Callahan - Power Clean 245#
Brett M - 1000m Row 3:42
Howard Nelson - 5 consecutive Double-unders
Brett M - "Fran" 3:42
Curtis - OHS 215#
Curtis - Front Squat 295#
Cameron Donaldson - Power Clean 275#
Stuart Grimsley - Front Squat 240#
Debbie Strobel - OHS 115#
Debbie Strobel - Front Squat 145#
Lana - Back Squat 180#
Lana - Front Squat 160#
Rene Johnson - Back Squat 140#
Jason - OHS 165#
Heather Williams - Power Clean 120#
Becca - Squat Clean 145#
Becca - Squat Snatch 110#
Brett M - Tall Snatch 135#
Steph Richardson - Push Press 165#
Maggie Beason - Push Press 130#
Jennifer Nelson - Push Press 115#
Renee Johnson - Push Press 115#
Steph Richardson - Push Press 175#
Cameron Donaldson - Push Press 265#
Steph Richardson - Clean & Jerk 175#
Hudson Baker - Clean & Jerk 30#
Tilly Baker - Rope Climb
Lana Smith - HSPU
_________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  Dallas 3 Rds + 342 reps  /  Kristen 3 Rds + 135 reps
Conditioning:  Ryan Meyer 9:55  /  Theresa Dohm 16:15
Competition:  Lindsay Morgan - 3 Rds + 11 reps  /  Brian B 3 Rds + 32 reps
50+ Results:  Dave Strobel (C1) 10:09
60+ Results:  N/A
Barbell:  N/A
Weekly Challenge:  TBA

___________________________________________________________

Weekly  Challenge 
Max Unbroken Wall Ball Shots
______________________

Tuesday, August 26, 2014

Clean & Jerk, Snatch

Deads, Pull-ups, Run

__________________________________________________________

Read/Watch

Pyrros Dimas Training (video)
Squat Mobility w/ Kelly Starrett | 3 of 3 (video)
WODiac
The importance of Olympic Lifting
Snatch Analysis w/ Chad Vaughn (video)
------------------------------------------------------------------------

Local Competitions
2014 Mid America Championship - Aug 28-31 (Labor Day Weekend)
Thunder on the Hill - Sept 13
Battle in the Ball Park - Sept 19 & 20
Anarchy in the OK - Oct 4 & 5
The Wild West Throwdown - Oct 10 & 11

_______________________________________________

WOD  


Barbell 
3 x Burgener Warm-up & Skills Transfer

EMOM x 5 - 1 Snatch Grip Push Press + 1 Overhead Squat + 1 Snatch Balance

__________________________________________________________________________

Foundations 
AMRAP 20:
500 Single-unders
30 Burpees


Conditioning 
For time:
30 Clean & Jerks, 135/95/65
30 Power Snatches, 135/95/65


Competition 
AMRAP 20:
7 HSPU
7 Thrusters 135/95#
7 K2E
7 Deads 245/155#
7 Burpees
7 KBS 70/55#
7 Pull-ups


___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
Dalton - OHS 155#
Dalton - Front Squat 235#
Glenn Davis - Back Squat 220#
Glenn Davis - Front Squat 135#
Mitch Callahan - Power Clean 245#
Brett M - 1000m Row 3:42
Howard Nelson - 5 consecutive Double-unders
Brett M - "Fran" 3:42
Curtis - OHS 215#
Curtis - Front Squat 295#
Cameron Donaldson - Power Clean 275#
Stuart Grimsley - Front Squat 240#
Debbie Strobel - OHS 115#
Debbie Strobel - Front Squat 145#
Lana - Back Squat 180#
Lana - Front Squat 160#
Rene Johnson - Back Squat 140#
Jason - OHS 165#
Heather Williams - Power Clean 120#
Becca - Squat Clean 145#
Becca - Squat Snatch 110#
_________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  
Conditioning:  
Competition:  
50+ Results:  
60+ Results:  
Barbell:  
Weekly Challenge:  

___________________________________________________________

Weekly  Challenge 
Max Unbroken Wall Ball Shots
______________________

Monday, August 25, 2014

Deads, Pull-ups, Run

__________________________________________________________

Read/Watch

Pyrros Dimas Training (video)
Squat Mobility w/ Kelly Starrett | 3 of 3 (video)
WODiac
The importance of Olympic Lifting
Snatch Analysis w/ Chad Vaughn (video)
------------------------------------------------------------------------

Local Competitions
2014 Mid America Championship - Aug 28-31 (Labor Day Weekend)
Thunder on the Hill - Sept 13
Battle in the Ball Park - Sept 19 & 20
Anarchy in the OK - Oct 4 & 5
The Wild West Throwdown - Oct 10 & 11

_______________________________________________

WOD  


Barbell 
3 x Burgener Warm-up & Skills Transfer
Beginner - PVC only / Intermediate - PVC, 15#, 35#  /  Advanced - PVC, 35#, 45#
__________________________________________________________________________

Foundations 
21-15-9 (20 min cap)
Front Squat 95/65/45
Burpee over bar
Hollow Rocks


Conditioning 
For time (20 min cap)
10 Deads 225/135
20 Pull-ups
Run 800m
15 Deads 225/135
15 Pull-ups
Run 400m
20 Deads 225/135
10 Pull-ups
Run 200m



Competition 
For time (20 min cap)
12 Muscle-ups
24 OHS 115/75#
200m Kettle Bell Farmers Carry, 55/35's
24 OHS 115/75#
12 Muscle-ups
___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
Dalton - OHS 155#
Dalton - Front Squat 235#
Glenn Davis - Back Squat 220#
Glenn Davis - Front Squat 135#
Mitch Callahan - Power Clean 245#
Brett M - 1000m Row 3:42
Howard Nelson - 5 consecutive Double-unders
Brett M - "Fran" 3:42
Curtis - OHS 215#
Curtis - Front Squat 295#
Cameron Donaldson - Power Clean 275#
Stuart Grimsley - Front Squat 240#
Debbie Strobel - OHS 115#
Debbie Strobel - Front Squat 145#
Lana - Back Squat 180#
Lana - Front Squat 160#
Rene Johnson - Back Squat 140#
Jason - OHS 165#
Heather Williams - Power Clean 120#
Becca - Squat Clean 145#
Becca - Squat Snatch 110#
_________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  
Conditioning:  
Competition:  
50+ Results:  
60+ Results:  
Barbell:  
Weekly Challenge:  

___________________________________________________________

Weekly  Challenge 
Max Unbroken Wall Ball Shots
______________________


Saturday, August 23, 2014

Burpees, KB Swings, Air Squats

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WOD  
AMRAP 30  /  Partner WOD

Scaled:
5 Burpees
10 KB Swings 35/26#
15 Air Squats


RX'd:
5 Burpee Box Jumps 24/20"
10 KB Swings 70/55#
30 Double-unders


* 1 partner does full round while other partner holds plate locked out overhead, then switch, alternating each round.
If partner holding the plate lowers the plate to rest, the other partner must stop their work until the plate is raised back overhead and locked out.
Scaled - 15/10#
RX'd - 25/15#

___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
Dalton - OHS 155#
Dalton - Front Squat 235#
Glenn Davis - Back Squat 220#
Glenn Davis - Front Squat 135#
Mitch Callahan - Power Clean 245#
Brett M - 1000m Row 3:42
Howard Nelson - 5 consecutive Double-unders
Brett M - "Fran" 3:42
Curtis - OHS 215#
Curtis - Front Squat 295#
Cameron Donaldson - Power Clean 275#
Stuart Grimsley - Front Squat 240#
Debbie Strobel - OHS 115#
Debbie Strobel - Front Squat 145#
Lana - Back Squat 180#
Lana - Front Squat 160#
Rene Johnson - Back Squat 140#
Jason - OHS 165#
Heather Williams - Power Clean 120#
Becca - Squat Clean 145#
Becca - Squat Snatch 110#
_________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  
Conditioning:  
Competition:  
50+ Results:  n/a
60+ Results:  n/a
Barbell:  
Weekly Challenge:  Nick Maire - 1:32  /  Patty Thompson; Mandi Jackson - 1:54

Friday, August 22, 2014

Pull-ups, Deads, Burpees, Power Cleans, T2B, Power Snatch

__________________________________________________________

Read/Watch

Coaching the Thruster (video)
Squat Mobility w/ Kelly Starrett | 2 of 3 (video)
WODiac

------------------------------------------------------------------------

Local Competitions
2014 Mid America Championship - Aug 28-31 (Labor Day Weekend)
Thunder on the Hill - Sept 13
Battle in the Ball Park - Sept 19 & 20
Anarchy in the OK - Oct 4 & 5
The Wild West Throwdown - Oct 10 & 11

_______________________________________________

WOD  


Barbell 
10 min Clock - Snatch - 5@60%, 4@70%, 3@80%, 2@90%, 1@95%, 1 RM Atpt if 95% was good
10 min Clock - C & J - 5@60%, 4@70%, 3@80%, 2@90%, 1@95%, 1 RM Atpt if 95% was good

*Touch & Go as much as possible
__________________________________________________________________________

Foundations 
14 min clock:
2 mins - Max Reps KBS, 55/35/26#
-rest 1 min
2 mins - Max Reps Goblet Squats, 55/35/26#
-rest 1 min
2 mins - Max Reps KB Lunges, 55/35/26#
-rest 1 min
2 mins - Max Reps KB Deadlifts, 55/35/26#
-rest 1 min
2 mins - Max Reps KB Sit-up, 55/35/26#


Conditioning 
AMRAP 20
60 Pull-up
50 Deadlift, 135/95/65
40 Burpees
30 Power Clean, 135/95/65
20 T2B
10 Power Snatch, 135/95/65


Competition 
For time (20 min cap):
Free Standing Handstand Hold - accumulate 1 min
30 BTN SG Strict Press, 95/65
L-sit Hold - accumulate 2 mins (use paralettes or KBs)
20 BTN SG Push Press, 135/95
Plank Hold - accumulate 3 mins
10 BTN SG Push or Split Jerk, 185/135


___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
Dalton - OHS 155#
Dalton - Front Squat 235#
Glenn Davis - Back Squat 220#
Glenn Davis - Front Squat 135#
Mitch Callahan - Power Clean 245#
Brett M - 1000m Row 3:42
Howard Nelson - 5 consecutive Double-unders
Brett M - "Fran" 3:42
Curtis - OHS 215#
Curtis - Front Squat 295#
Cameron Donaldson - Power Clean 275#
Stuart Grimsley - Front Squat 240#
Debbie Strobel - OHS 115#
Debbie Strobel - Front Squat 145#
Lana - Back Squat 180#
Lana - Front Squat 160#
Rene Johnson - Back Squat 140#
Jason - OHS 165#
Heather Williams - Power Clean 120#
Becca - Squat Clean 145#
Becca - Squat Snatch 110#
_________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  Lana 18:40  /  Ian Warner 21:00
Conditioning:  Dennie Strobel 4,481m  /  Zach Cramer 5,277m
Competition:  Brett M - 11:19
50+ Results:  n/a
60+ Results:  n/a
Barbell:  Cylas 185#  /  Steph Richardson 175#
Weekly Challenge:  Nick Maire - 1:32  /  Patty Thompson; Mandi Jackson - 1:54

___________________________________________________________

Weekly  Challenge 
Run 546 meters for time
______________________

The importance of Olympic Lifting
Snatch Analysis w/ Chad Vaughn (video)


Thursday, August 21, 2014

Row

__________________________________________________________

Read/Watch

Squat Mobility w/ Kelly Starrett | 2 of 3 (video)
WODiac
The importance of Olympic Lifting
Snatch Analysis w/ Chad Vaughn (video)

------------------------------------------------------------------------

Local Competitions
2014 Mid America Championship - Aug 28-31 (Labor Day Weekend)
Thunder on the Hill - Sept 13
Battle in the Ball Park - Sept 19 & 20
Anarchy in the OK - Oct 4 & 5

_______________________________________________

WOD  


Strength: 20 Rep Max Back Squat

__________________________________________________________________________

Foundations 
For time (20 min cap)
Run 400m
30 Burpees
250 Single-unders
30 Power Clean & Jerk 95/65/45#
250 Single-unders
30 Burpees
Run 400m



Conditioning 
20 minutes:
Max distance row



Competition 
Opposing Ladder for time of:
10 Strict Ring Dips
1 Strict HSPU

___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
Dalton - OHS 155#
Dalton - Front Squat 235#
Glenn Davis - Back Squat 220#
Glenn Davis - Front Squat 135#
Mitch Callahan - Power Clean 245#
Brett M - 1000m Row 3:42
Howard Nelson - 5 consecutive Double-unders
Brett M - "Fran" 3:42
Curtis - OHS 215#
Curtis - Front Squat 295#
Cameron Donaldson - Power Clean 275#
Stuart Grimsley - Front Squat 240#
Debbie Strobel - OHS 115#
Debbie Strobel - Front Squat 145#
Lana - Back Squat 180#
Lana - Front Squat 160#
Rene Johnson - Back Squat 140#
Jason - OHS 165#
Heather Williams - Power Clean 120#
Becca - Squat Clean 145#
Becca - Squat Snatch 110#
_________________________________________________________

Best Results for Yesterday's WOD 
Foundations:   Mandi Jackson 18:52  /  Dallas 19:54
Conditioning:  Patty -14 Rds / Aaron Kuntz, Jeremiah Wms, Tom Wynn, Jimmy Epperson -14 Rds
Competition:  Daniel Smith - 1 Rd
50+ Results:  Tony Sterk (C1) 10 Rds
60+ Results:   Deb Davis (C1) 13 Rds + 12
Barbell:  Mike Carpenter 285#  /  Steph Richardson 165#
Weekly Challenge:  Nick Maire - 1:32  /  Patty Thompson; Mandi Jackson - 1:54

___________________________________________________________

Weekly  Challenge 
Run 546 meters for time

Wednesday, August 20, 2014

Pull-ups, Burpees

__________________________________________________________

Read/Watch
Mr. Intensity
Squat Mobility w/ Kelly Starrett | 1 of 3 (video)
WODiac
The importance of Olympic Lifting
Snatch Analysis w/ Chad Vaughn (video)

------------------------------------------------------------------------

Local Competitions
2014 Mid America Championship - Aug 28-31 (Labor Day Weekend)
Thunder on the Hill - Sept 13
Battle in the Ball Park - Sept 19 & 20
Anarchy in the OK - Oct 4 & 5

_______________________________________________

WOD  


Weekly Challenge:
Run 546m for time


Barbell:
Push Press 1-1-1-1-1
-then
Max Reps Push Press @ 80% of 1 RM
__________________________________________________________________________

Foundations 
3 RFT
Walk 400m w/ 45/25/15# Overhead
50 Sit-ups


Conditioning 
AMRAP 20
:90 second clock:
7 Pull-ups
7 Burpees

Score = rounds completed



Competition 
AMRAP 15
HSW 160'
250 Double-unders
15 Deads, 315/225#
5 Muscle-ups

___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
Dalton - OHS 155#
Dalton - Front Squat 235#
Glenn Davis - Back Squat 220#
Glenn Davis - Front Squat 135#
Mitch Callahan - Power Clean 245#
Brett M - 1000m Row 3:42
Howard Nelson - 5 consecutive Double-unders
Brett M - "Fran" 3:42
Curtis - OHS 215#
Curtis - Front Squat 295#
Cameron Donaldson - Power Clean 275#
Stuart Grimsley - Front Squat 240#
Debbie Strobel - OHS 115#
Debbie Strobel - Front Squat 145#
Lana - Back Squat 180#
Lana - Front Squat 160#
Rene Johnson - Back Squat 140#
Jason - OHS 165#
Heather Williams - Power Clean 120#
Becca - Squat Clean 145#
Becca - Squat Snatch 110#
_________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  Lindsay Morgan - 16 rds + 19 reps  /  Jay Webster - 15 rds  
Conditioning:  (this wod had a 20 min time cap) Jeremiah Williams - 4 Rds + 10 rep
Competition:  Ryan Meyer - 1 Rd + 2 reps
50+ Results:  Dave Strobel (C1) - 4 Rds + 7 reps  /  Debbie Strobel (C1) - ?
60+ Results:   N/A
Barbell:  Tom Wynn 195#  /  Lindsay Morgan 100#
Weekly Challenge:  tba

___________________________________________________________

Weekly  Challenge 
Run 546 meters for time