12/4/2014 Row/Run/WOD/Run/Row…Happy Birthday Haley

Fitness

1000m Row

50 Walking Lunges

400m Run

5 rounds of

5 Pullups

10 Pushups

15 Airsquats

400m Run

50 Walking Lunges

500m Row

Core Work

100 Bicycles 2ct

 

Competition

A. 6 rounds HIGH EFFORT
12 Hand Release Push-Ups
10 C2B Pull-Ups
8 Kipping HSPU
6 Toes to Bar
*Mix the order up each set
* rest 1:00 between sets
+
rest 5 min
+
B. 5 min AMRAP
Box Jumps – 30/24 step down each rep
+
rest  5 min
+
C. 5 min AMRAP
Thrusters – 65/45

 

Gritter

Fitness 

Greg      RX           17:13

Scott      RX           17:32

Seth       RX           20:30

Haley                     23:51

Jeff                        26:50

Anne      RX           22:26

Marcos   RX           21:04

Melody   RX           24:16

Ryan      RX           19:04

Betsy                     37:06

Chad      RX           23:07

Alyse     RX           23:55

Kathy    RX           23:37

Don        RX           25:06

Kristi                      27:45

Bre         RX           19:28

Jacob     RX           20:57

Colt                        19:33

Ewell                     20:48

Phil                         27:42

Miranda               25:10

Cameron             28:14

Bryan    RX           21:16

Kevin                     23:38

 

Competition

Carole

Todd

Clayton

Charlie

Steven G

MikeK

Hal

Van


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