1.) Ten minutes to complete:
5 rounds
10 Hip Extensions
20m Handstand Walk
Note: scale with 1 minute handstand hold
2.) Storm Cell
500m Row
50 Thrusters 75/55lb
500m Row
*3.) 3 rounds
10 Reverse Hypers
10 Weighted GH Raise
*4.) 20 minutes Airdyne
Note: record total calories. Do not go out of the gate hard.
5 rounds
10 Hip Extensions
20m Handstand Walk
Note: scale with 1 minute handstand hold
2.) Storm Cell
500m Row
50 Thrusters 75/55lb
500m Row
*3.) 3 rounds
10 Reverse Hypers
10 Weighted GH Raise
*4.) 20 minutes Airdyne
Note: record total calories. Do not go out of the gate hard.
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Cassie Christianson
7:36
HS walks and Hip Ext. Complete
9
1
How much did you beat Trevor by??? 3 mins?
Derek LaBonte
My goal is to be 100% by next week!
I just wanna go balls to the wall on a WOD with my CFGB Family!
18
3
I don't like combination of balls and walls.
all the wall balls Paul... all of them
I love when you go balls to the wall
Laura VanderKelen
8:24 rx
Hs walk attempts into the wall. Yesterday's EC hspu/pu/sledge swings, fifty 25# weighted GHDs
8
0
Mark Davis
10:25
Great to see everyone this am. Have a good day. Look us up if ever in Denver!!
20
5
So nice to see you!
Great seeing you, Davis!
Great to see you today Mark! Glad to hear your place is coming together nicely!
Sorry the Kemens missed you! Have a safe trip home.
So sad I missed you!
Michelle Johnson
6:42
15
3
Mike Rusk
9:32
Just there to get a free evaluation from Aurora Joe. Getting old is the worst.
15
0
Pauly VanderKelen
6:58 (30/20)
Started with HSW, held a 50# slam ball during HE, got through 4 rounds + 20m HSW in 10min, finished HE after class / HSPUs, strict pull-ups, and sledgehammer hits from yesterday for EC / Strict press - 5x8 @ 115#
1
0
Sylvia Christensen
7:27 (30/20)
Ec *3 done, yesterday's airdyne/burpee emom, snatch balance work
14
0