50 double unders
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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