20 Jumping Jacks
20 Double Unders
20 Arm Circles
10 Inchworms
10 Pass Throughs
10 Back Extensions
Memorial Week
"Freedom is never more than one generation away from extinction. We didn't pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same"
-Ronald Reagan
Hero WOD
"Murph"
1 Miles Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
Partition the pullups, pushups, and squats as required. Begin and end with a mile run. If you have body armor or a weight vest, wear it.
Post time
David-68:00
ReplyDeleteKristina-61:32
Tonia B.-5:53(Elements I,1/2 of Jerry's BM)
ReplyDeleteLisa J.-6:11(Elements I,1/2 of Jerry's BM)
Ryan D. 44:54 rx w/ 20# vest
ReplyDeleteCharr-60:39 Rx
ReplyDeleteHayden-28:21
ReplyDelete800m Run
50 Wall Balls
75 Push Ups
100 Sit Ups
800m Run
Mack-55:26 (green+red) 1/2 pu/pu/sq
ReplyDeleteTravis-46:49 (green) 1/2 pu/pu/sq
Angelica-60:13 (blue band)
Rosa-67:58 (blue band)
Jackie-64:56 (blue band)
Donna-52:43 (green band) 1/2 pu/pu/sq
Jason-58:11 (ring rows)
Brian-48:34 1/2 situps/ring rows/squats
Liz-45:31 (green band) 1/2 pu/pu/sq
Troy-39:17 (red band) 1/2 pu/pu/sq
Amanda-35:06 (red band) 1/2 pu/pu/sq
Wayne-47:15 (black band) 1/2 pu/pu/sq
Jameen-5:40 Elements 3
Brandy-51:03 (black band) 1/2 (did xtra 20 pu)
Carey-68:20 Rx
Patrick-42:52 (black band) 1/2 pu/pu/sq
Dave-50:57 (green band)1/2 pu/pu/sq
Will-81:27 weighted vest up until 20 squats
Jennifer M-56:12 (green+red band) 1/2pu/pu/sq
Donna (new client) 1/2 Elem 1 4:26
ReplyDelete