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!
I’ve done this one before. Eek.
SHANA….THE FUTURE OF CF. She’s a boss.
Looking great Shana!!! 🙂
Shana!! Looking good!!
Shana!!! You’re amazing. 😉 Love this!
There she is!! Making that MU look easy 🙂
Shana! Beautiful Athlete…Making It Look Easy Peasy!
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
Mighty Shana! This girl is amazing!
A. 185×10-215×5-185×10-215×5-185×6
B. 21:07 Rx’d
Strong looking muscle ups Shana!
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!
255-305-255-305-255(10)
14:40 rx’d
I remember doing this WOD awhile back. I cried.
Shana!!! Love this pic progression! Your kip on those rings is HUGE!!
18:15 Rx’d
285-335-285-335-7
16:55
I am betting you ran the laps faster than me this morning. I must have spent 11-12min of my time running…
I would never classify my running as fast.
Shana!! Always working hard!
A. 125-150-125-150-125(10)
B. 16:51 Rx
A.165-200-165-200-165(10)
B.16:38
A. 205-235-175-205 3@205 ouch
B. 20:26 scaled to 200m run
120-145-120-145-11
16:16 Rx (this includes a 31 sec phone call with daycare… Mom problems)
A. 275(10)-315(5)-275(10)-315(5)
B. 20:49 Rx’d
Great job today Steve!
Thanks Matt, always great to be in class with Hercules!!
Look at her fly! #likeaneagle