WOD:
A. Spend 15 minutes working on mobility and rope climb and KBS technique.
B. Complete the following for time of:
10 KBS 24kg/16kg (scale up 32kg/24kg)
20 double unders
1 rope climb (scale up legless)
15 KBS 24kg/16kg (scale up 32kg/24kg)
30 double unders
2 rope climbs (scale up legless)
20 KBS 24kg/16kg (scale up 32kg/24kg)
40 double unders
3 rope climbs (scale up legless)
25 KBS 24kg/16kg (scale up 32kg/24kg)
50 double unders
4 rope climbs (scale up legless)
CFHSV Running & Endurance WOD:
4 x 200m, progressively getting faster each 200 until the last 200m is an all out sprint
200m easy jog for rest, no walking allowed
rest 3 minutes, then
1600m run time trial (compare to 7/16/13)
Mimi and melissa!!! Strong, Fit Mommas! Great Pics:)
Awesome!! Looking great girls! Love my Mimi! <3
Omg Mimi and Melissa!!!
Looking hot and strong…climbing high girlfriends!
That’s my MIMI! The socks say it all! Xoxo
Oh hey! Me and Melissa D! Whoo hoo!! 🙂
Looking awesome Mimi!! What a great picture!
Great Pictures!!! Meredith you look so strong. You look like you could be in the crossfit games.
Love this! Melissa and Meredith looking strong climbing those ropes!
Looking great Mimi & Melissa!!! Great pic!
Whoop, Whoop. … get it ladies! You both look amazing.
Great pic! Y’all make it look easy!!
Awesome pictures!!! Looking good ladies.
Mimi and Melissa!!! Great pics!! 🙂
Nice ladies!!
Woohoo my sister is looking STRONG!!! 🙂 and Melissa D is looking awesome too!
Mimi you have had some huge strides at the gym and this picture shows your strength. Been having a hard time catching up with you! Love it!! You look great! You as well Melissa!
Congrats Tye and Emily and their new bundle of joy!!!
CONGRATULATIONS! Tye, if it is a boy you should have named him “Helton”
congrats!!!
Congratulations!!!
Awesome picture Mimi and Melissa! Strong ladies!!
Congrats Emily and Tye!
11:44 scaled up 32kg and legless rope climbs
15:23, only scaled the ring rows.
Great pics of some strong ladies. Congrats to Tye!
15:58 scaled up 32kg and legless for 8/10 climbs
16:16 scaled up to 24kg KBS
It was nice to move heavy weight again. Takin it easy is tough.
10:48 scaled up to 32kg but did 20 kbs by mistake on the last round.