2011

For load: Jerk  2-2-2-2-2-2-2-2-2-2 Rest 1:00 between sets For time: 250 Double Unders _____________________________ 3:45-4:25p East Valley Kidz

No morning hours 2:00-8:00p Open Gym / EVCF Weightlifting Club

Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats 3:45-4:25p East Valley Kidz 6:30p East Valley Running Club [youtube]MqV40jVo6fg[/youtube]

For load: Hang Power Clean 2-2-2-2-2-2-2-2-2-2 Rest 1:00 between sets AMRAP 1:00 Tire Flip _______________________________ 6:00p EVCF Weightlifting Club / Open Gym

AMRAP 12:00 3 Ring Dips 6 Press 95/65 9 Pull-ups —————————————————– 6:00p EVCF Running Club 1000 meter warm-up 4x(100,200,100 walk back recoveries) 1000 meter cool-down

12:00-4:00p Open Gym / Weightlifting

For load: Front Squat 2-2-2-2-2-2-2-2-2-2 Rest 1:00 between sets For time: 100m Prowler Push 80kg/50kg —————————————————— 3:45 EaSt VaLlEy KiDz 6:00p Sectionals wod 11.6

No morning hours 2:00-8:00p Open Gym / Weightlifting

Sectional Wod 11.6 AMRAP 7:00 3 Thruster  100/65 3 CTB Pull-up add 3 reps each round… 3:45p East Valley Kidz 6:00p EVCF Running Club

For time: 250m Row 25 Double Unders 250m Run 25 Ring Dips 250m Row 25 Box Jumps 24″ 250m Run 25 HSPU 250m Row 25 Walking Lunges 250m Run 25 Sit-ups 250m Row