Warmup:
250m Row
Then...15-10-5
Pullups
Air Squats
Pushups
Pass Throughs
Toes to Bar
Back Extensions
Strength:
Pick a weakness and work on it for 10 Minutes
WOD:
21-15-9
Deadlift
Overhead Squat
Leslie M: 6:46
ReplyDeleteSkill: Pullups 2-2-2-2-2-2-2-2-2-Green Band
14# Med Ball Deadlift-Box Squats
Marcie: 7:28
ReplyDeleteSkill: Pullups 3-3-3-3-3-3-3-3-3-3-Green Band
65# Deadlift-PVC overhead squat
Sandra: 6:22
ReplyDeleteSkill: Pullups 10-10-10-10-10-Black Band
85# Deadlifts-Box Squats
JR: 9:40
ReplyDeleteSkill: Pullups 10-10-10-10-10
135# Deadlift-PVC overhead squats
Ryan Clagett: 7:11
ReplyDeleteSkill: Toes to Bar
185# Deadlift-65# Overhead squat
Mitzie: Not for Time
ReplyDeleteSkill: Toes to Bar
155# DL-33# Overhead squat
Jax: 12:18
ReplyDeleteSkill: Toes to Bar
185# Deadlift-73# Overhead Squat
Carey: 14:43
ReplyDeleteSkill: Muscle Up Progressions
500m Row
5 Hspu
15 KB Swings-18#
5 Hspu
50 Double Unders
5 Hspu
25 Situps
5 Hspu
15 Push Press-65#
500m Row
Laurie: Not for Time
ReplyDeleteSkill: Strict Pullups 2-2-2-2-2-2-2-2-2-2 Red Band
135# Deadlift-35# Goblet Squat
Bee: Not for Time
ReplyDeleteSkill: Muscle Up Progressions
155# Deadlift-33# Box Squats
Lindsay:
ReplyDeleteSkill: Mobility
75# Deadlift-PVC Overhead Squat
Dr. K:
ReplyDeleteDeadlift form work-135#