Warm-up: Dynamic / 3 rounds of: shoulder triplet-sampson stretch-10 sit-ups-10 supermans-10 push-ups-10 squats-10 mountain climbers
WOD: 5 rounds for time of:
15 Box Jumps
10 Ring Rows
5 Slamball
Annie 12:16
Mindy 9:56
Hillary 9:14 (sub step-ups)
Kelley 6:51 (1st of 2 WOD’s)
John S. 5:57
Caitlin NFT
Fabio 12 Days* 31:50
John P. 12 Days* 31:52
Joey Words of encouragement
Duffy Lynne 135lbs
*100m row
2 bear crawls & 100m row
3 second handstand, 2 bear crawls & 100m row
4 power cleans, 3 sec handstand, 2 bear crawls & 100m row
5 dive bomber push-ups, 4 power cleans, 3 sec handstand , 2 bear crawls & 100m row
6 KTE, 5 dive bomber push-ups, 4 power cleans, 3 sec handstand, 2 bear crawls & 100m row
7 KB Swings, 6 KTE, 5 dive bomber push-ups, 4 power cleans, 3 sec handstand, 2 bear crawls & 100m row
8 hanging leg raises, 7 KB Swings, 6 KTE, 5 dive bomber push-ups, 4 power cleans, 3 sec handstand, 2 bear crawls & 100m row
9 Ring Dips, 8 hanging leg raises, 7 KB Swings, 6 KTE, 5 dive bomber push-ups,4 power cleans, 3 sec handstand, 2 bear crawls & 100m row
10 Burpees, 9 Ring Dips, 8 hanging leg raises, 7 KB Swings, 6 KTE, 5 dive bomber push-ups,4 power cleans, 3 sec handstand, 2 bear crawls & 100m row
11 Pull-ups, 10 Burpees, 9 Ring Dips, 8 hanging leg raises, 7 KB Swings, 6 KTE, 5 dive bomber push-ups,4 power cleans, 3 sec handstand, 2 bear crawls & 100m row
12 pistols, 11 Pull-ups, 10 Burpees, 9 Ring Dips, 8 hanging leg raises, 7 KB Swings, 6 KTE, 5 dive bomber push-ups,4 power cleans, 3 sec handstand, 2 bear crawls & 100m row
December 31st, 2008 at 11:37 am
What an awesome feeling that was!