KBS, Burpees

WOD 

Strength
Back Squat – 2×10

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Foundations 
4 RFT
150 Single-unders
50 Air Squats
30 Hand Release Push-ups

Conditioning 
For time
150 KBS, 55/35#
3 Burpees every minute

Competition 
AMRAP 12
7 Thrusters, 50/35# DB’s
14 GHDSU, 20/14# Med Ball
21′ HSW

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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 –   Mitch 5:18  /  Renee Johnson 5:55
Conditioning –  Jacky Manning 19:52  /  Patty 283
Competition –  Lana 7:59  /  Mitch 12:07
Masters 50-59 –
Masters 60+ – 
Barbell –  n/a
Weekly Challenge –  Nick Swaim 77 reps  /  Patty Thompson 55 reps

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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 245#
Renee Johnson – Power Snatch 95#
Dalton – Power Clean 205#
Adam Pruett – Deadlift 225#
Easton Smith – 2 Crossovers (age 5)
Dalton – Back Squat 290#
Debbie Strobel – Back Squat 200#
Debbie Strobel – Clean & Jerk 135#
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