WOD
a. 3 rounds of:
– DB front rack lunge 20 steps (45,25)
– 10 sec. top of pull up hold
– 200m run
b. 2 sets backward angel wings with the bands / 2 sets forward facing angel wings
…
4pm Kettlebell
TGU 4 reps each side 2xs med/heavy
Then
20 min Amrap
1hand swings 5 reps each side
Snatches 5 reps each side
Cleans 5 reps each side
Goblet squat 5 reps
Rest
Then 20 Russian swings and 5 front squats each side
Finisher
Max Burpee in 3 minutes
6am
Andrew p. 5:19 rx
Kam 5:19 rx
Mike G. 6:53 35#
Damian
Zia
Nick C. 7:58
Carlo 5:18
9am
David M. 6:43 Rx
Tiffany 10:20
karen d 9:35 12#
sue 10:03 12#
alex 10:15 Rx
4pm Kettlebell
Laurie
Frances
Heidi
Jen
Brooks
David M.
5pm
Mark 7:54
Darren 6:43 Rx
Olympic Lifting
Mark
Fergus
Open Gym
Arun
Kat
7:30
Fergus 7:04
Tatiana 5:35
Maria
Pablo
Hamann 7:04