12min EMOM
1st Minute – 10 Bench Press to 5-10 Dips
2nd Minute – REST
3rd Minute – 5-10 Standing Plate Chest Press to 5-10 Fingertip Push-ups
4th Minute – REST
*Perform 3 times*
3 Rounds For Time:
3 Over Bar Burpees
6 Barbell Push-Ups
9 Deadlifts
6 Hang Power Cleans
3 Front Squats
36 WallBall Sit-Ups
Barbell Loads = 155/105 RX+185/125 MRX 115/75
Wallballs = 20/14lbs MRX 14/10lbs
Core Development
1min High Plank Hold
1min Hollow Hold
1min Low Plank Hold
30 Barbell or Banded Good Mornings
Katie!! That was a tough day but you rocked it & were a fast rabbit for me to try to chase. I love seeing all your gains from putting in some serious work. You are an inspiration!
Katie A. lookin like the stud that she is! Katie brings a smile and a punch. She don’t back down from any WOD. The gains she’s made across the board are so impressive and a testament to her work ethic and consistency. Katie is also encouraging and kind to everyone around her. Glad you call CFHSV home Katie?
Awesome shot of a total stud! Katie A brings the heat every day. This woman knows what it means to stay the course, keep your head down, and just keep putting in the work. She is also sweet, friendly and always encouraging to others. What an example she is setting for her two precious little girls! You rock, Katie! ?
Katie!!!!!! She is beyond amazing! And one of the most encouraging Crossfitters you will ever meet. You always want Katie A in your corner! And she doesn’t cherry-pick like the rest of us 915’ers!!!
Katie, beautiful picture! This young lady is a great athlete, focused, determined, and strong. You are the best!
A. Complete
B. 7:30 RX
C. Complete
Awesome Katie! Katie is as strong as she is sweet! She’s hardworking, positive and a fun part of 915!
205×10/10/45×10/10
6:49 rx
Awesome picture, Katie!
13:39 Rx
7:52 rx+
6:21 rx +
11:51 Rx+
6:56 RX+
14:43 rx
Nice work, Katie!!!