Warm-Up
3xCFWU NO Pullups!
WOD
Every minute on the minute for 20 minutes, perform the following:
3 Pull ups (jumping, kipping or dead hang, ring rows)
5 Push ups
7 Squats
9 Situps
*Goal is 20 rounds
*Penalty:
Burpees X # of rounds shy of goal
Wall ball X # of rounds shy of goal
Row 100m X # of rounds shy of goal
EXAMPLE: You can’t complete the 14th round in time. You are on the hook for 7 rounds.
7 Burpees
7 Wall ball
700m Row
Tara W.
ReplyDelete0 Penalty
0 penalty
ReplyDeleteDarren D.
ReplyDelete0 Penalty
Holly Y.
ReplyDelete0 Penalty
Ryan D.
0 Penalty
Amy M.
0 Penalty
Kayla R 0 penalty
ReplyDeleteSheri M. - 0 Penalty
ReplyDeleteJen H. - 3 Penalty
ReplyDeleteRachel N. 11 rnds
ReplyDeleteTim P. 3 Penalty Rnds 1/2
ReplyDeleteCarlene P 10 rds 1/2
ReplyDeleteRobert S. -0 Penalty
ReplyDeleteAshley M. 15 rounds 0 Penalty!!!! Go Me!!!
ReplyDeleteJan 10 rounds 0 penalty
ReplyDeleteJamie 15 rounds 0 penalty
ReplyDeleteSteph Schultze: 0 penalty
ReplyDeleteJackie Cruz: 0 penalty
ReplyDeleteEllen Rose: 0 penalty
ReplyDeleteDawn 0 penalty
ReplyDeleteMonica T: no penalty
ReplyDeleteRandy: Strength work
ReplyDelete3 x 5 PowerCleans 145lbs
6 x 100 Jump rops
Tim P. 5:47 5 rds 20lbs
ReplyDeleteCarlene P.8:28 5 rds.