400m Run
2 Rds
10 Pass Throughs
10 Overhead Squats
10 Box Jumps
10 Pullups
10 Pushups
WOD
Choose one of the following
A. Open WOD 11.4
AMRAP10
60 Bar Facing Burpees (coach explained)
30 Overhead Squats (#120/90)
10 Muscle Ups
B. For time
10 Front Squats (135/95)
1 Rope Climb
9 Front Squats
1 Rope Climb
8 Front squats
1 Rope Climb
.....and on until
1 Front Squat
1 Rope Climb
Post WOD and time
Kaitlin- Elements II- 4+5 RR PVC
ReplyDeleteCaroline- Elements II- 5 rds PVC
Jenna A- 53 burpees
ReplyDeleteBruce A- 8:18 1/2 1rd 53#
Brian A- 1rd+27 burpees 53# modified MU
Mack Z A- 1rd+11 burpees 95# pullups and ring dips
Dave A- 1 rd+20 burpees 53# modified mu
Kaitlyn- 1 rd+26 burpees 63# pullups and ring dips
Coach Jason- RX 23 OH squats DNF
Cheri M A- 1 rd + 21 burppes trn bar modified MU
Liz A- 1 rd+2 OH squats trn bar modified MU
Matt A- 1 rd RX+34 burpees 95#
Wayne- 7:22 95# Elements V