50 Double unders
then 3 rds of
10 Squats
10 Back Extentions
10 Situps
10 Pushups
Strength
Hang Power Clean: 15 minutes to work up to a heavy set of 10
WOD
4 Rds for time
400m Run
12 Front Squats (95/65)
12 Wallballs
12 SDHP (95/65)
Rx+ run with 50lb sandbag and use #115/#75
Post HPC 10RM and WOD time
Dan: 19:55
ReplyDeleteSandy: mod wod 12:22
ReplyDeleteBruce: 6:15 2 rds (scaled)
Chuck: 18:39 3rds (scaled weights)
Ryan D: 18:38 RX+
Sam - Jerry's Benchmark (sub lunges for abs) 5:39 (gb)
ReplyDeleteLauren - Jerry's Benchmark 5:42 (gb)
Dave - 26:09 75#, 20# wb; HPC 105#
Rosa - HPC 68#; 17:54 (14#wb/53#)
ReplyDeleteSam - HPC 115#; 28:22 rx+ (25#vest/50#bag)
Jackie - 21:25 (14#wb/65#)
Carey - 20:43 rx
ReplyDeleteJoey - ?rx