Nadene VolkoffKoester

Hometown:
Corpus Christi, Texas
Gym:
Unaffiliated
Gender:
Female
Age:
52
Height:
5' 4"
Weight:
150 lbs

September 16, 2015

Performed at: Contender Crossfit
Workout Name: WOD
Description:
Strength:
FRONT SQUAT
3 Sets x 3reps @ 70%
*90s rest between sets.

MetCons
Daily WOD 9-16-2015

C2. Work Capacity:
Take 10mins to establish Clean and Jerk 1RM
Then...
Take 80% of max for the day..
FOR TIME:
10 Clean and Jerk
**5min time cap
Results: 120 lbs
125 lbs
100 4 minish lbs
lbs
Performed as RX
Warmup: 30 cal row
Worlds Greatest
Tri/lat mash with a barbell
Cooldown: None :(

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