WODiac  a daily RX of CrossFit news, links and commentary

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

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WOD 

Strength & Agility
A) Dips 5×5 (Ring or Matador)
B) Knees-to-Feet 5×5
C) Rope Climb 5×1
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Foundations
For time:
50 Sumo Deadlift High-pull, 70/55/35#
Walking Lunge, 200m
50 KBS, 70/55/35#

Conditioning
Run 800m
10 OHS, 95/65/45#
Run 600m
20 OHS, 95/65/45#
Run 400m
30 OHS, 95/65/45#

                                                                           
Competition 
For time:
Row 1000m
50 WBS, 12/10′ foot targets
10 Hang Squat Cleans 205/125/85#
50 C2B
Row 1000m

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Weekly Challenge
Rower:  10 Pulls to find lowest 500m split time

Best Results:
Women – Angela Gann 1:29
Men – Mike Carpenter 1:05
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***April & May PR’s & Noteworthy Efforts***

Gary Glass – Front Squat 275#
Jess Wade – Front Squat 105#
Renee Johnson – Ring Muscle-up!!!!
Julie Anderson – Pistols & Strict Pull-up
David Wilkins – Front Squat 200#
AJ Webster – 26 Double Unders
Michelle – Back Squat 135#
Melissa – Back Squat 135#
Dalton – Back Squat 315#
Stuart – Front Squat 265# / Clean & Jerk 210#
Curtis Hackler – Snatch 185#
Josh Wright – Snatch 210 / Clean & Jerk 280#
Damon – Snatch 100#  /  Clean & Jerk 140# / Strict Press 105#  /  Squat Clean 145#
Renee Johnson – Snatch 95#  /  Clean & Jerk 130# / Shoulder Press 95# /  Squat Snatch 105#
Candice – Deadlift 195#
Chandra Hindman – Deadlift 195#
Melissa – Deadift 155#
Marla – Bar Muscle Up!!!
Marla – Snatch 95#
Devin – Deadlift 315#
Michelle – Deadlift 185#
Dallas – Deadlift 310# / Clean & Jerk 195# / Overhead Squat 195#
Patty – Deadlift 250# / Power Clean 150#
Denise Wiggington – Deadlift 235#
AJ Webster – Deadlift 235#
Lana Smith – Back Squat 215# / Power Snatch 110# / Squat Clean 145# / Front Squat 185#
Debbie Strobel – Deadlift 230#
Jim Thompson – Deadlift 275#
Deb Davis – Back Squat 100# x 2
Jeff Anderson – Power Clean 200#
Emily Wilkins – Deadlift 160#
Tom Wynn – Wall Squat w/ toes touching  /  Push Press 225#
Sarah Dunham – Clean 155#  /  Snatch 120#