1.) Backsquat 5 x 10 @ 60%, every 90 sec.
2.) WOD
Row 2000m @ 70% (able to carry conversation)
then:
12 min AMRAP
1 Rope Climbs
3 Bar Muscle Ups/Ring
20 Burpee Box Jumps 24/20
3.) Hip Flexor Mobility
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3 rds 19 bbj - mod mu
135# bs; 55# psb 75# pp, 141 box jumps
9
0
Rosa Francour, Kayla Duchateau, Steve Broekman, Robin Mueller, Theresa Rosenquist, Lindsey Koehler, Anna Schumacher, Laura Schmidt and Michelle Johnson
Anna Schumacher
3 round + 15 bbj
175# back squats except for the first set at 185# because math is hard - 5x5 psb @ 75# - 5x5 behind the neck pp @ 115# - box jumps: best 21 worst 19 - ring dips: best 11 worst 8
20
0
Laura Schmidt
3+3bbj, 145#bs
Sub 3 ring pull-ups for rope climbs, mu progressions
17
1
Thanks for the pep talk! NEEDED one.
Lindsey Koehler
3 rounds (MMU)
12 climb one round, 15 after switching to a new rope. Its a mental thing. 125# BS. 9:28 row.
4
0
Nick Burgraff
4rnds (7:00 row)
nobody else seemed to enjoy my karaoke on the rower
20
2
you dance AND sing?!?1
Katie Long and I were doing row your boat rounds :). Next time we will make it a trio!
Pauly VanderKelen
2 Rds + 19 Burpee Box Jumps (Ring MU)
205# Squats / 7:22 Row / Muscle-ups were my weakest link for this WOD.
0
0
Robin Mueller
2rds + 1 rope climb, 9:06 row, 125# BS
MU prog, 15 Rope climbs!!! 1st time!!! HR/SM
16
0
Rosa Francour
2 roundies + 9 bbj (mod mus)
75# hbbs + 2 mile run after class just...For...Fun :)
6
0
Theresa Rosenquist
2rounds plus 2mod MU(band )
I got stonewalled too Troy. BS: #120, 2k: 9:30(2:18-2:28/500), EC: 10 BJ (30W/30R), 4x{ME V-ups, GHD b.ext
15
0
Tina Schmidt
3 rds + 19 burpees...just couldnt squeeze in that last jump!
24
3
Shhhhhh my last one was at 12:03
Haha. Your secret is safe with me.
The difference is if you got yours you would have lapped me...