WOD:
“EVA”
5 rounds for time of:
800m run
30 KBS 32kg/24kg
30 pull-ups
OR
“KELLY”
5 rounds for time of:
400m run
30 box jumps 24″/20″
30 WBS 20/14 10′
CFHSV Running & Endurance WOD:
10 rounds of: 100m lateral cone sprint, walk back
rest 2 minutes, then:
1:30 burpee wheel of death
Accumulate, in order:
2 minute wall sit holding heavy kettlebell
1 minute left lunge with knee off ground
1 minute right lunge with knee of ground
25 jumping squats
Andy and Ryan look worn out!!!
Can’t make out the “face only” guy….
This is what we are all going to look like after Kelly and Eva!
OMG! Somebody went so hard their head fell off! Awesome!
Eva
46:32 Rx
Eva 40:26 pr
Eva: 40:57 PR
Hadn’t done this one in a few years…I might wait a few more until I try it again 🙂
That is my new rest position throughout WODs now.
Those are really fast EVA times. Great work and you must have been moving out on the runs. Smokin!!
Now these are the best days, especially when the CF WODs smoke you.
Active/Therapeutic Recovery
60min Body Flow Class (Combo of Tai Chi, Pilates, Yoga)
*Always lets me know how much flexibility and balance work I need to do for the CrossFit Ten General Physical Fitness Skills
Shoulder Flexibility & Strength Development
500m Swin NOT for time:
Combo of Freestyle, Breast Stroke & Back Stroke
Good Luck and Fitness to those competing at the Talon Throwdown!!
39:18 rx (just over 5 min pr. But has been 3 years)
Sub 40!? Studmuffin!!
‘Kelly’ = 22:22 rx
23:37 Kelly