Back Squats

WOD 

Bar Work  
5 x 1 Muscle Clean + 1 Hang Squat Clean + 1 Tall Clean

Foundations
3 RFT
500 Single unders
50 Hollow Rocks

Conditioning 
A) Back Squat 1-1-1-1-1

B) Max Reps Back Squat at 80% of heaviest from A

C) Opposing Ladder
10-9-8-7-6-5-4-3-2-1 Squat Jump, 45/35#
1-2-3-4-5-6-7-8-9-10 Back Squat, 45/35#

Competition 
20 minute clock:
Row AFAP
If 5k is not achieved: 100 burpees or 100 WBS

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Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)

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Best Results for Yesterdays WOD
Foundations – Dallas 8:48  /  Julie Fitzsimmons 13:18
Conditioning – n/a
Competition – Brett 240′ / 25 muscle-ups  |   Patty Thompson 120′  /  7 muscle ups
Masters 50-59 – Glenn (Conditioning) 10:47
Masters 60+ – Deb Davis (Foundations) 11:39
Barbell –  Bryon Waits 185#  /  Lana & Sarah Dunham 115#
Weekly Challenge –  tba

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December PR’s & Noteworthy Efforts
Josh Ennis – Power Clean 205#
Daniel Smith – Squat Clean 285# / Push Press 240#x2
Patty Thompson – Squat Clean 130#
Lana Smith – Squat Clean 140#
AJ Webster – 4 consecutive kipping Pull-ups
Marla – 10 Butterfly Pull-ups  /  Push Jerk 130#
Brett M – Push Jerk 255#
Deb Davis – “14.2” 59 reps…last year only 9 reps
Zach Cramer – Power Clean 265#
David W – Power Clean 175#
Patty Thompson – Power Clean 140#
Dalton – Snatch 145#
Deb Davis – UB Double-unders 31
Curt Hackler – Push Jerk + Split Jerk 225#
Patty Thompson – Power Snatch 105#
Daniel Smith – High Hang Squat Clean 250#
Kelli2 – Snatch 105#  /  Clean & Jerk 145#
Renee Johnson – OHS 100#
Lindsay Morgan – OHS 130#
Adam – 2 Ring Muscle-ups
Lana – OHS 120#
Brett M – Thruster 225#
Curtis Hackler – 20 RM Back Squat 255#
Daniel Smith – 2 rep Power Snatch 200#
Renee Johnson – Back Squat 165#
Lindsay Morgan – Power Snatch 100#
Denise Wigginton – Hang Squat Clean 105#
Brett M – Deadlift 330#
Hudson Baker – 4 Double Unders / 120 Single unders
Dalton – “Fran” 9:17
Deb Davis – Power Snatch 65#
Kelly B – Split Jerk 120#
Nate Dogg – OHS 275#
Denise – OHS 90#
Brett M – OHS 255#
Patty Thompson – 3 Unbroken Bar Muscle ups
Theresa Dohm – Deadlift 240#  /  Back Squat 200#
Andy G (Patty’s Dad) Deadlift 265#
Renee Johnson – Hang Power Snatch 90#
Kelly B – Push Jerk 100#
Daniel Smith – High Hang Squat Snatch 200#
Lana – Hang Squat Clean 140#  /  Hang Squat Snatch 105#
Brett M – 2 Rep Max Hang Snatch 185#  /  1 Rep Max Hang Clean 225#
Daniel Smith – Snatch Balance 235#
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