8.13.12 7M

WOD: 7M

Skill: Back Squats 3-3-3-2-2 85% / Power Clean 3-3-3 85% / Bent Over Row 3-3-3 90%

7 Minutes of Jump Rope
30 Secs On / 30 Secs Off

Tip of the Day: When performing back squats focus on driving the knees outward during your descending phase.  This will prevent your knees from buckling inward and improve your pushing position out of 'the hole' on your way up.

Name - Squat / Clean
Rich - 315 / 235
Danny - 270 / 185
Lindsay Z. - 103 / 83
Fernando M. - 275 / 65
Ben - 225 / 205
Corretta - 143 / 73
Spice - 275 / 135
Vanessa Ch. - 85 /63
Chris M. - 75 / 55
Nick M. - 75 / 55
Chris B. - 155 / 115
Tara - 115 / 83
Adam D. - 225 / 95
Brandon - 225 / 155
Heather - 108 / 63
Fernando D. - 275 / 175
Sean O. - 225 / --
Tom D. - 225 / 165
Travis - 195 / 135
Joe - 265 / 105
Tom S. - 255 / 165
Merrissa - 35 / 25
Nicole H. - 143 / 93
Stephanie - 123 / --
Mark - 280 / 195
Mitch - 105 / 145
Tim - 245 / 185
Cara - 98 / 63
Cindy - 133 / 73
Yvonne - 143 / 83
Vanessa Ce. - 148 / 78
Rick - 210 / 95
Jason G. - 225 / 175
Kaela - 133 / 98
Emily - 55 / 45
Marika - 55 / 55
Ronak - 123 / 63
Jamie - 100 / 45
Tyler - 195 / 105
Kyle - 205 / 155
Jessica - 125 / --
Sharon - 133 / 83

Excellent job today with the strength day!