“Jess’s Birthday Workout”
Jess
100 running in place jump rope
35 ball slams (20/30)
100 running in place jump rope
35 goblet squats (16/30)
100 running in place jump rope
35 situps
100 running in place jump rope
35 burpees
Warm up:
35 double unders/115 singles
35 mountain climbers (prison rules)
10 total single leg raise with core activation
Wod Specific warm up:
3×5 goblet squat (light to workout weight)
Times:
Karen 16:28 (20/12)
Maiya 11:17 (20/16)
Adriana 9:04 (20/16)
Ivonne 16:47 (10/8)
Samuel 9:40 (mod)
Veronica 8:00 (mod)
Hope 12:59 (20/16)
Roberto 12:59 (30/24)
Anthony 10:21 (30/24)
JMac 15:52 (20/16)
KK 15:13 (20/12)
Lydia 15:01 (20/12)
Hayes nft
T2 14:11 (30/16)
Lindsay 9:50 (mod)
Brett 11:15 (30/24)
Sean 9:25 (30/24)
Juarez 13:58 (30/24)
Bull 11:44 (30/24)
Cristy 9:36 (20/16)
Max 18:16 (30/24)
Brianna 15:35 (20/8)
Kristen 15:14 (20/8)
J-Net 15:35 (20/8)
Deskins 15:40 (mod)
Jeff 9:03 (30/24)
Maus 16:44 (30/24)
D 13:56 (20/16)
Shaira 13:34 (mod)
Kate 13:31 (20/12)
McC 10:05 (30/24)
Mark 14:19 (30/16)
Hunter 10:24 (30/24)
Ale 16:24 (20/16)
Matt 14:15 (30/16)
Yess 18:15 (20/16)
Chris 10:31 (30/24)
Ruth 11:42 (20/16)
Phil nft
Des 10:14 (20/16)
Han 14:12 (20/16)
Mike 10:48 (30/24)
Herman 18:35 (30/16)
KitKat 14:49 (20/8)
CQ 12:50 (20/16)
Mondays:
Bo 16:27
Intro:
Jamie 5:36
Strength:
Ruth
Cristy
Phil
Juarez
Otter
Chris
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