Putting That Work In

Warm-Up
75 dubs
5 skin the cats
15 of each – Y’s, T’s I’s, W’s
Stretch the calves
5 minutes of triple under practice

Gymnastics
12 minutes
30s work:30s Rest- Alternating Exercises
1. L-sit hold
2. Strict HSPUs

WOD 1
EMOM10
Row X / X calories
Games – 15/12
Regional – 14/11
Open – 13/10

Rest 10 minutes

WOD 2
EMOM10
20 Double Unders
5 Squat clean and Jerks (155,105)

Games- 155,105
Regional- 135,95
Open 115, 85

**Penalties will be assessed for every round missed for both WODs**

Crowley

11/22/2013 @ 10:22 pm

warm-up: done
gymnastics: 6-12 HSPU per round, l-sits done
WOD1: completed all rounds at regional
WOD2: missed rounds 4, 6, 8 at regional – was being a bit of a baby rounds 6 and 8, DeDonno can attest to this
did some mobility and an EMOM 5 of 3 unbroken muscle-ups after
Crowley

11/22/2013 @ 10:22 pm

warm-up: done
gymnastics: 6-12 HSPU per round, l-sits done
WOD1: completed all rounds at regional
WOD2: missed rounds 4, 6, 8 at regional – was being a bit of a baby rounds 6 and 8, DeDonno can attest to this
did some mobility and an EMOM 5 of 3 unbroken muscle-ups after
Rachel 'Goose'

11/22/2013 @ 7:57 pm

-that pic makes me look fat. Ready to attack this one at 6pm
Rachel 'Goose'

11/22/2013 @ 7:57 pm

-that pic makes me look fat. Ready to attack this one at 6pm
biscoe

11/22/2013 @ 4:42 pm

Lincoln got the best of me last night.. Gonna do this one on Sunday
biscoe

11/22/2013 @ 4:42 pm

Lincoln got the best of me last night.. Gonna do this one on Sunday
Gill

11/22/2013 @ 4:15 pm

1) Where are my morning people???!?!?!
2) Wod 2 was the hardest thing I’ve ever done. Took me 14 minutes instead of 10.
Gill

11/22/2013 @ 4:15 pm

1) Where are my morning people???!?!?!
2) Wod 2 was the hardest thing I’ve ever done. Took me 14 minutes instead of 10.

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