Friday, 10/13/2017

Don't Forget Fall outing tomorrow! More details here: https://www.facebook.com/events/823858454441273/
4 Rounds
100m Run
5 Burpees
1xME Back Ext Hold
2 Rounds
10 Samson Stretch
10 Arc-Pause-Slides
10 Push Up--Jump to Squat hold
10/13/2017 - S/T

Score Type:: Not Scored

Rope Climb Technique
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10/13/2017 - WOD

Score Type:: Total Time

(end of class time cap)
“White”
5 Rounds
3 Rope Climbs
10 Toes To Bar
21 Front Rack Lunges (45/35)
400m Run
L1 - 9 Ring Rows, Hanging Knee Raises, Lunges (no weight)
L2 - pull to standing , Knees to elbow, Goblet Lunges (35/26)
Rx - Above
Comp - Above

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1 min ME Sit Ups
1 Min ME Plank
1 Min ME Hollow Rocks



Comments

Peter Leonard

Peter Leonard 6 days, 9 hours ago / Reply

10/13/2017 - WOD: 27:21

Richard Lundeen

Richard Lundeen 6 days, 15 hours ago / Reply

10/13/2017 - WOD: 22:36

Dave Severson

Dave Severson 6 days, 18 hours ago / Reply

10/13/2017 - WOD: 26:4
Notes: L2- no weight on lunges last two rounds

Emma Hong

Emma Hong 1 week ago / Reply

10/13/2017 - WOD: 28:3

Daniel Kessler

Daniel Kessler 1 week ago / Reply

10/13/2017 - WOD: 22:05
Notes: 1 round of rope climb

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