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Monday, July 14 2014

Posted by Mandee on July 13, 2014   |   17 Comments

Shannon 1

Shannon 2

Shannon 3

 

 

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”

  1. Mimi says:

    Shannon! The perfect push-up!

  2. Mandee says:

    YES absolutely beautiful form Shannon!! Looking good! 🙂

  3. Lisa says:

    Enviable arms; looking great Shannon!

  4. George C says:

    4+12 Rx’d. Strong 6AM class this morning!

  5. Shea W says:

    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!

  6. Melissa D says:

    A. 135-155-155-135
    B. 5+26 Rx’d

  7. Haley says:

    Love these perfect push up pictures of you Shannon!!!

  8. meag says:

    125-175-175-145
    3+3 @24kg

  9. Kodi says:

    A. 225-245-245-225

    B. 5+24 RX

  10. Tracy says:

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

  11. Jessica says:

    Great picture Shannon. You are as always super impressive!!

  12. Justin says:

    245-295-295-245
    5+7 rx+

  13. jamie cherrypicker says:

    200-245-245-200
    3+27 scaled

  14. Eric Hedges says:

    A. 255×10 325×5 325×5 255×10
    B. 400 Meter with 24kg
    Pull ups strict, 2POOD 4+24

    Great coaching today Nate!

  15. Patrick says:

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

  16. Andrew says:

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

  17. Mac says:

    275 – 365 – 365 – 275

    5+3 Rx+