Friday, February 3, 2012

Warmup:
2 Rounds
10 Pushups
10 Pass Throughs
10 Air Squats
10 Good Mornings
10 Spiderman Stretches

Skill/Strength:
Makeup Day or
Work on a Weakness for 15 Minutes

WOD
"Kelly"
5 Rounds
400m Run
30 Wall Balls 20/14
30 Box Jumps 24/18
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9 comments:

  1. JAXSaturday, March 24, 2012

    Prowl: 29:21
    RX

    ReplyDelete
  2. JAXSaturday, March 24, 2012

    Sideswipe: 31:08
    RX
    Back Squat: 85x5-85x5-45x5 form work

    ReplyDelete
  3. JAXSaturday, March 24, 2012

    Bee: 27:55
    14# Ball
    5 Rounds
    400m Run
    20 Wall Balls
    20 Step Ups
    Shoulder Press: 75x5-95x5-115x2

    ReplyDelete
  4. JAXSaturday, March 24, 2012

    Grimlock: 20:19
    3 Rounds
    400m Run
    15 Wall Balls
    15 Box Jumps
    14# Ball
    18" Box
    Worked on Pushup Negatives

    ReplyDelete
  5. JAXSaturday, March 24, 2012

    Mirage: 25:50
    10# Ball
    4 Rounds

    ReplyDelete
  6. JAXSaturday, March 24, 2012

    Ratchet: 32:59
    10# Ball
    20" Box

    ReplyDelete
  7. JAXSaturday, March 24, 2012

    Rampage: 35:38
    14# Ball
    18" Box

    ReplyDelete
  8. JAXSaturday, March 24, 2012

    Ironhide: 42:04
    10# Ball
    18" Box

    ReplyDelete
  9. JAXSaturday, March 24, 2012

    Shockwave: 31:51
    RX

    ReplyDelete

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