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Saturday, December 7 2013

Posted by Mandee on December 6, 2013   |   11 Comments

Joe L

 

 

WOD:

18 minute AMRAP of:

15 box jumps 24″/20″

12 shoulder to overhead 115/75

9 squat cleans 115/75

 

55 and over men and women:

18 minute AMRAP of:

15 box jumps or step ups 20″

12 shoulder to overhead 95/55

9 squat cleans 95/55

 

CFHSV Winter Running & Endurance ROWING WOD:

5 x 2000m (rate change 22-24 wpm every 500m) / 2 minute easy

At every 1000m, perform 10 push-ups, 10 jumping jacks, and 10 air squats

meet at CFHSV at 8am

 

REMINDER: BBOLC is canceled today.

11 responses to “Saturday, December 7 2013”

  1. Felicia says:

    Joe!!!! I didn’t know you were a lefty!

  2. AP says:

    Yeah Joe! Add ’em up!

  3. Casey says:

    Joe! Did you buy your shoes to match those chips?:-)

  4. Courtney says:

    Yeah somebody’s gonna need to wipe down that medicine ball

  5. AP says:

    Rx’d 5+5

  6. Haley says:

    6+4 RX’ed

  7. Casey says:

    Attention all endurance rowers…question. (Yes brad I have yet ANOTHER question:-) ). Though the WOD didn’t seem to fatigue me during the workout I am feeling it now. My muscles shut down on me. Does anyone else feel that way or am I the Lone Ranger here? Good class. Thanks coach Aaron…and Carson.

  8. David M. says:

    6+29 RX’ed
    2X2000 row with 10 jumping jacks and 10 squats in between 2000m

  9. Andrew h says:

    7+2 Rx’d.

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