Thursday September 20, 2012

Sarah S. PRing on snatch at 100lbs.  Good job Sarah!

Class WOD

A. deadlift: 3-3-3-3-3; rest as needed

B. 21-15-9 rep rounds for time:

• power snatches (95/65)
• OHS (95/65)
• burpees

Daily ROMIK

A. SMR: glutes/low back

B. 2 min stretch per side on:

• hammies
• pigeon
• wall of death

**Random Tip**

• Back up your computers!!! ...even if you own a Mac!  Yep, I learned this one the hard way recently. :( So um... if anyone has any knowledge of, or connections to, a data recovery service, I sure wouldn't mind hearing about it. 

Post results and thoughts to comments.

Comments

[Nick Seewer (a.k.a. Ryan Reyonlds)]

Check out dropbox...I'll ask my team about recovery options....did you get any error messages?

[Dato]

A) 335#
B) 13:16rx

[JK]

A. Worked up to 205# x 3
B. 15:26 rx

Yeah Sarah!!!

[Kat]

A). Worked up to 175# (3) 5X, 185# (2) 1X
B). 22:36 rx

[Scott L]

A: 315, 365, 375, 385, 395

B: 10:30 RX

[Gaines]

A: 395, 405, 435, 465, 475 (2)
B. 9:41 rx

[Scott Z]

A: 255-265-275-285-295
B: 22:00 rx

[21]

A) 355
B) 9:28RX

[Klempsun]

A: 355
B: 13:13 rx

[LH]

A) 215# x3 and then 265x1 b/c Chelsea told me to!
B) 13:03 rx

[Kindra]

17:20 rx

[Jess]

YEAHHH SARAH!! So proud of you!