Warm Up:
2 Rounds of:
Run 200m
10 Pass Throughs
10 Overhead Squats
10 Ring Rows
10 Push Ups
10 Supermans
10 Box Jumps
1 Rope Climb
STRETCH AS NEEDED
(Stretch lower back, shoulders, quads, hams)
Strength:
Thruster
3-3-3-3
WOD:
6 Rounds for Time:
5 Burpees
10 Ring Push Ups
15 KB Swings 70/53
20 Wall Balls 20/14
Melissa- 88#/ 19:26 (35#,kneePU)
ReplyDeleteAdam- 115#/ 3rds (53#)
Shelly- 65#/ 21:36 (35#)
Ryan- 135#/ 20:57 (53#)
Amy- 80#x2/ 6rds completed (35#)
Prescott- 105#
John- 7:17 (Jerry's BM, 25 squats)
Lindsay- 7:50 (Jerry's BM, 25 squats)
Will-I-Am-175#/23:48RX
ReplyDeleteKyle-135#/22:23RX
Jason P-205#/27:28RX
Heather-115#/17:46RX
Corey-140#/25:05(70#X1Rd,then 53#)
Kaitlyn-15:31RX
Brandon Mc-120#/15:01(3rds,53#)
Christian-10:53(35#,3rds)
Savannah-15:43RX