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WOD: A. Back Squat: 10-5-5-10 E3MOM B. 16 minute AMRAP of: buy in: 400m run with kettle bell 24kg/16kg, RX+ 32kg/24kg then, 6 pull-ups RX+ strict pull-ups 8 8 KB push-ups 10 KB goblet squats 24kg/16kg RX+ 32kg/24kg 12 KBS 24kg/16kg RX+ 32kg/24kg

17 responses to "Monday, July 14 2014"

Mimi
Mimi says:

July 13, 2014 at 4:08 pm

Shannon! The perfect push-up!
Mandee
Mandee says:

July 13, 2014 at 4:43 pm

YES absolutely beautiful form Shannon!! Looking good! :)
Lisa
Lisa says:

July 14, 2014 at 2:24 am

Enviable arms; looking great Shannon!
George C
George C says:

July 14, 2014 at 3:15 am

4+12 Rx'd. Strong 6AM class this morning!
Shea W
Shea W says:

July 14, 2014 at 7:01 am

Another thank you to Tracey for pushing me on the pullups and coaching me on form. One day I will figure out the last part and get my legs going in the right direction!

Thanks for the push!
Melissa D
Melissa D says:

July 14, 2014 at 7:11 am

A. 135-155-155-135
B. 5+26 Rx'd
Haley
Haley says:

July 14, 2014 at 9:02 am

Love these perfect push up pictures of you Shannon!!!
meag
meag says:

July 14, 2014 at 9:42 am

125-175-175-145
3+3 @24kg
Kodi
Kodi says:

July 14, 2014 at 12:27 pm

A. 225-245-245-225

B. 5+24 RX
Tracy
Tracy says:

July 14, 2014 at 12:39 pm

A. 125-145-145-125
B. 4+6 I rowed at an elevation
Jessica
Jessica says:

July 14, 2014 at 1:19 pm

Great picture Shannon. You are as always super impressive!!
Justin
Justin says:

July 14, 2014 at 1:30 pm

245-295-295-245
5+7 rx+
jamie cherrypicker
jamie cherrypicker says:

July 14, 2014 at 1:43 pm

200-245-245-200
3+27 scaled
Eric Hedges
Eric Hedges says:

July 14, 2014 at 1:49 pm

A. 255x10 325x5 325x5 255x10
B. 400 Meter with 24kg
Pull ups strict, 2POOD 4+24

Great coaching today Nate!
Patrick
Patrick says:

July 14, 2014 at 3:45 pm

A. 225-315-315-225
B. 4+14, 1.5pd
Andrew
Andrew says:

July 14, 2014 at 3:51 pm

A. 335-345(4)-345-315(6)
B. 5+6 rx+
Mac
Mac says:

July 14, 2014 at 3:58 pm

275 - 365 - 365 - 275

5+3 Rx+

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