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Monday, December 8 2014

Posted by Mandee on December 7, 2014   |   25 Comments

ShanaShana 2Shana 3

 

 

WOD:

A. Back Squat: 10 – 5 – 10 – 5 – max reps at 70%

B. Complete “Dropped Lung” by DB for time:

400m run

25 thrusters 75/55  (55 and over 45/35)

400m run

25 burpees

400m run

25 thrusters 75/55  (55 and over 45/35)

400m run

25 burpees

 

REMINDER: HSPU workshop today at 1020am!

25 responses to “Monday, December 8 2014”

  1. Shea W says:

    I’ve done this one before. Eek.

  2. Tracey Rauer says:

    SHANA….THE FUTURE OF CF. She’s a boss.

  3. Mandee says:

    Looking great Shana!!! 🙂

  4. Stacey says:

    Shana!! Looking good!!

  5. Lisa T. says:

    Shana!!! You’re amazing. 😉 Love this!

  6. Tracy says:

    There she is!! Making that MU look easy 🙂

  7. Fleming sharp says:

    Shana! Beautiful Athlete…Making It Look Easy Peasy!

  8. Josh Kennedy says:

    A: 205-255-205-255 and 205 for 12 reps
    B: 16min flat. Thrusters and burpees unbroken, but the running laps were on impulse power engines only

  9. Courtney says:

    Mighty Shana! This girl is amazing!

  10. Joe L. says:

    A. 185×10-215×5-185×10-215×5-185×6
    B. 21:07 Rx’d

    Strong looking muscle ups Shana!

  11. Clair says:

    Looking great, Shana!
    A. 105-130-115-140-115(6) Realized on second set of 10 I was 10# off my %
    B. 15:26 Rx’d
    Great coaching, Tracey!

  12. Justin says:

    255-305-255-305-255(10)
    14:40 rx’d

  13. Dani says:

    I remember doing this WOD awhile back. I cried.

    Shana!!! Love this pic progression! Your kip on those rings is HUGE!!

  14. Peyton says:

    18:15 Rx’d

  15. Gobble Gobble says:

    285-335-285-335-7
    16:55

  16. Melissa D says:

    Shana!! Always working hard!
    A. 125-150-125-150-125(10)
    B. 16:51 Rx

  17. Carrie says:

    A.165-200-165-200-165(10)
    B.16:38

  18. jamie cherrypicker says:

    A. 205-235-175-205 3@205 ouch
    B. 20:26 scaled to 200m run

  19. Misty says:

    120-145-120-145-11
    16:16 Rx (this includes a 31 sec phone call with daycare… Mom problems)

  20. steve price says:

    A. 275(10)-315(5)-275(10)-315(5)

    B. 20:49 Rx’d

  21. Matthew says:

    Great job today Steve!

  22. Emerald says:

    Look at her fly! #likeaneagle