



The One and ONLY Island Box!
“Helen”
3 rounds for time of
21 Kb Swings 53/35
12 Pullups
400m Run
Steve Rx 8:08 (2min pr)
Wesley Rx 8:25 (1:45 pr)
Holly Rx 9:11
David B Rx 10:25
Blaine 35/J 9:35
Brian G 53/J 9:12
Anne 35/Blue 13:47
Xenia 26/J 16:30
Roxie 26/J 14:22
Stella 18/J 14:55
Brandon 35/Jumprope
“300”
* 25 pull-ups
* 50 deadlifts 135/95
* 50 push-ups Handlift
* 50 box jumps 24/20
* 50 “floor wipers” 135/95
* 50 “clean and press” 35/26
* 25 pull-ups
“Lazy Morning”
3 rounds of
3 evolutions of
5 GHD
10 Stepups 24/20
15 Airsquats
Run 200m between each round
3 evos, run, 3 evos, run, 3 evos, run…TIME!
“4,3,2,1,Run”
20 Min Amrap
4 Deadlift 95/65
3 Cleans
2 Snatch
1 Overhead Squat
200m Run
EMOM
Every minute on the minute
50 yard Sprint
10 Goblet Squats 50/30
Get as many rounds until you can no longer complete the squats in the minute alotted.
Some Kind of Lucy
4 rounds of
5 Pullups
10 Burpees
15 Airsquats
400m Run
30 secs on 30 secs off
4 rounds of
Ghd situps
Hang power cleans 95#/65#
Ring Pushups
Count the reps completed for each 30 interval then total at end.
What a great day at the Bridge Run…..
Fire Fighter Challenge Win for Glynn County
Vicky, Mike East, Xenia and Roxie blew my mind!!
Thanks to Steve M., John McQuigg, Wesley Baker, Josh Weaver, Holly Corwon, and all the other people that came out and made this day so GREAT!!
BURPEES!
50 Burpees for time
Todd 2:04
Holly 2:43
Mike K 2:45
David 2:46
Kip 2:56
Steve 3:01
Anne 4:56
Jeff 4:59
Roxie 5:03
John Mc 5:19
Linda 6:50
Xenia 6:55
Chris 7:31
We did a lot of warm-up and the Skill work was Heavy Cleans.
The WOD was not unveiled until 1 minute before starting…….That was SO FUN!!!
Great Job everyone…….I know some of you doubted yourself at first….DON”T LET IT HAPPEN AGAIN, EVER!