Stretch/Mobility
3 Rounds Not For Time
15 Ankle Pulses each side
1 Banded Hip-Flexor Hold
1 Minute Active Hanging Hold from pull-up bar
A: Partner Workout
100 KB Swings 53/35lb
400m Run
100 KB Goblet Squats 53/35lb
400m Run
100 Shoulder to Overhead 75/55lb
400m Run
100 Burpees
(The partner must run together holding a jump rope)
B: Tabata Leg-raise hold
6am
Melissa
Jay
Scott B.
31:57
9:00am
Vicki (44# – russian/Rx)
April (Rx)
Courtney (Rx)
(150 reps) – 28:31
10:00am
Kyle (Rx)
Hamann (Rx)
22:24
4pm
Elyzah dnf (Leg cramp)
Steve finished solo
Pete 23:05
Darren 22:10
Jason
5pm
Alison (Snatch technique)
6pm
Jim B.
Joe
Alison
29:57
7:30pm
Ryan
Eric
23:02
Dan
Mike B.
Victoria
30:40
On behalf of the 6a crew, missing the WOD posted circa 9p these past couple of days.