Wednesday,4/1/2015 WOD

Day 72 of the 100 day burpee challenge

EMOM for 5 minutes:

JMac

JMac

3 Front squat @70-75 % of your 1 rep max

at the 10 minute mark

4 rounds of:

15 wall balls (14/20)

15 kettlebell swings (16/24)

400 meter run

Warm up:

400 meter run

3×30 pull overs

Old stretch

Wod Specific warm up:

3 sets of

5  front squats  with 3 second hold

5 kettle swings

(light to workout weight)

Adriana (125) 18:13

Angela (45) 18:17 mod

Veronica (85) 21:20

Maiya (125) 15:09

Anthony 14:18

KK (75) 17:21

Cristy (105) 17:46

Analisa nft

Otter (185) 21:50

D (90) 17:00

Lindsay (55) 14:30

Jess (95) 19:00

Nate (215) 23:49

Yess (95) 23:41

Drew (135) 19:40

Q (60) 26:11

Roberto (185) 17:41 mod

Herman (75) 17:36

KitKat (50) 17:38

Vince (115) 17:27

Mondays:

Jeff 9:23

Heather 10:52

T2 14:19

Mensch 11:41

 

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