WOD:
Team WOD #1 (In Teams of 2-3)
5min AMRAP:
Max Calorie Row
** athletes must switch out every 12/10 calories
Rest 3 minutes,
Team WOD #2 (In Teams of 2)
20 minute AMRAP of:
– 12 Deadlift 185/125 MRX 155/95 (Partner 1)
– 12 Deadlift 185/125 MRX 155/95 (Partner 2)
– 6 T2B (Partner 1)
– 6 T2B (Partner 2)
– 12/10 calorie Row or 12/10 calorie Bike (Partner 1)
– 12/10 calorie Row or 12/10 calorie Bike (Partner 2)
– 6 Synchronized Team Hand Release Push-Ups
*Alternating partners each exercise, Partners must slap hands to switch*
Heck yeah! Frank moving weight and locking it out. This dude has quite the ‘coaching tree’ for a resume. He influences people in and out of the gym. Keep rocking!
Frank is one dedicated CrossFitter, quietly crushing WODs and always working hard! Keep it up good sir! 🙂
Looking good Frank. Keep it up stud!
Frank showing out with a great lock out! The dude is mr consistent in the afternoons.
Teamed up with Paul and Melissa.
7 + 2 ⛪💩
Partnered with Sara Byrd 🦅
A. 122 calories
B. 6+36 Rx 😊
Got to partner with Jenn Jenn Bowen!
A. 80 cal
B. 4+52
Teamed up with “Wonder Woman ” Courtney
A. 81 calories
B. 5 + 16 Rx, you better eat your wheaties if you team up with beast mode Courtney!
6:15pm Class:
A: 122 cal
B: 6+42, RX w/ Bike
– Teamed up with the big stud, Josh R.!
– Fun class Bradley/Mandee!!!