Tuesday, 12/30/14 WOD

50 double unders

McC

McC

then

3 rounds for time of

8 over head kettlebell lunges, total (16/24)

8 box jumps (20/24)

8 kettlebell sumo deadlift high pull (16/24)

then

50 double unders

Warm up:

500 meter row

Old stretch

Ankle and shoulder mobility work

Jump rope skill

Wod specific warm up:

3 sets of 4 total over head kb lunges (light to workout weight)

Times:

Andy 6:25 (16)

Kevin 6:26 (24)

Karen 6:35 (mod)

Jacques 8:46 (mod)

Maiya 8:06 (16)

Hunter 6:39 (24)

Parker 8:12 (12)

Angela 9:17 (8)

Jessy 8:21 (8)

Hope 6:51 (20lbs)

Sarena 7:28 (20lbs)

Otter 7:25 (20)

Stacey 7:30 (mod)

Guru 7:20 (mod)

Cristy 7:36 (12)

Jimmy 8:01 (24)

McC 6:14 (20)

CQ 7:22 (12)

D 7:16 (8)

Mondays

Hope 3+1 (65/ 8 minutes)

Sarena 3 (65/ 8 minutes)

“Coe”

Bo 20:17

Sean 28:46

Roberto nft

Strength:

Jimmy

Jess

McC

Stacey

CQ

BO

O-Lift:

Des

Intro:

Colby 7:39

Deskins 4+4

 

 

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