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Ring Dip results


Most reps Female – Chuckie with 20 reps
Most Improved Female –
Most reps Male – Bill with 30 reps
Most Improved Male – Todd with 8 reps scaled, Bill and Paul with 5 reps RX
Average increase – 4.1 reps


Most reps Female – Laura 32 scaled, Cheri 13 RX
Most Improved Female –  Laura with 12 reps and Cheri with 9 reps
Most reps Male– Phil 26
Most Improved Male – Taylor 10 reps scaled, Deane and Allon 9 reps RX
Average increase – 5.1 reps

Looks like the cup is headed downtown!  Congratulations everyone!

Coaches Notes:

  • There is no strength component today, so put everything you have into this workout.
  • In the prone to sprint warm up, try a variation of a burpee up from the ground to prepare yourself for the WOD.
  • Take an easy pace on the run, after the burpees the hill will be hard.
  • Keep moving through the burpees, you may even be able to push harder than you think after the warmup prep.
  • On the pull ups don’t go to failure, break up your reps to suit your needs.
  • Tape or prep your hands if needed for the WOD.
  • There will be plenty of time available at the end of class to do the programmed mobility

Workout of the Day

Run 400M
:15 plank
:15 superman
:15 side plank
:15 side plank
4 rounds

Prone to Sprint (gym length)
:15 x 16 intervals

Run 400M
Burpee: 30
Run 400M
Pullup: 30
Run 400M

5 way shoulder stretch – 2 min per stretch

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