Warmup: 3 Rounds of
10 second HS Hold
20 Skiers
30 Over-head Walking Lung Steps
40 Single Under Jump Ropes
+++++++++++++++++++++
WOD: Teams of 2 or 3 ~ for Time
100 Cal Row
100 Ab Mat Situps
100 Box Jumps 20"
100 Shoulder to Over-Head 75/55#
100 Box Jumps
100 Ab Mat Situps
100 Cal Row
+++++++++++++++++++++
Sellout: 20 Snatches 165/95#
-------------------------------------
Endurance: Meet at ECC @ 530 am
Outdoor Spin Class ~ wheels up at 530
Warmup: 8!
Calorie Row
KB thrusters
+++++++++++++++++
Buy-in: 1x Max time Hand Stand Hold ~ against the wall or free style
+++++++++++++++++
Strength: Deadlift 8x3 ~ Increasing load
+++++++++++++++++
WOD: For Time
5 Rounds of
10 Situps
10 Pushups
20 Jumping Lunges then,
5 Rounds of:
5 Hang Cleans 155/105#
5 Jerks 155/105#
10 Bar Facing Burpees then,
5 Rounds of
10 Situps
10 Pushups
20 Jumping Lunges
11 Years ago today!!!
Warmup: 4 Rounds of
10 PVC Pass-throughts
20 Banded Pull Aparts
30 Mountain Climbers
40 Jump Ropes
++++++++++++++++++++
Back Squat: 30-20-10 ~ Increasing loads + Unbroken
**Must be taken from the floor
++++++++++++++++++++
WOD: For Time
25 Wall Balls 20/14#
25 Deadlifts 135/95#
25 Box Jumps 24/20"
400 meter run
20 Wall Balls
20 Deadlifts
20 Box Jumps
400 meter run
15 Wall Balls
15 Deadlifts
15 Box Jumps
400 meter run
10 Wall Balls
10 Deadlifts
10 Box Jumps
400 meter run
5 Wall Balls
5 Deadlifts
5 Box Jumps
400 meter run
+++++++++++++++++++++
Happy 11th Birthday Daisy!
Endurance: "Daisy" for Daisy's 11th Birthday Today!!!
11 Rounds for Time (She is turning 11)
7 KBS 70/55# (for the month she was born)
18 Burpees (Day she was born)
****Daisy made this one up! Blame her..... ;)
