200m run
2x
then...
7 PVC OHS
6 walking lunges
3x
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*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
EXTRA CREDIT
Westside
Bamboo Bar Bench
8 sets x 3 reps
H.A.P (Heavy As Possible)
Strongman
Farmers Walk with Trap Bar
200ft or max A.F.A.P (as far as possible)
H.A.P (Heavy As Possible)
Endurance
1)- 800m run
3 minutes rest
2x
2)- Row
500m row
1 minute rest
3x
3)- Swim
25 meters
2 minutes rest
5x
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WOD
400m run
12 snatch balance (95lbs/65lbs)
5 rounds for time
POST TIME AND COMMENTS TO EXTRA CREDIT
WOD
400m run
12 snatch balance (95lbs/65lbs)
5 rounds for time
POST TIME AND COMMENTS TO EXTRA CREDIT
10 Burpees
ReplyDelete10 Pull-ups (jumping chin-up cause it's the bottom part of a tall fence around our court and that's the only way to grab the fence post)
10RFT = 18:31...started crying at 7+4, almost quit, then after, a cute little Chinese girl asked me to play basketball :) all better
Peanut- 20:50 (1 rd Snatch Balance & 4 rds of 15 OHS @ 47#)
ReplyDeleteJack- 22:59 Rx
Terry - 26:03. (65#, split)
ReplyDelete