Complete 4 rounds for time of:
- 200 yd shuttle run with medball (20/14#)
- 20 box jumps/step ups (24/20″ with 20/14#)
- 20 wallballs (20/14# to 10/9′)
Rules: Don’t drop the ball.
Community Notes: Happy Birthday Katie N!!
Complete 4 rounds for time of:
Rules: Don’t drop the ball.
Community Notes: Happy Birthday Katie N!!
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Phoenixville, PA 19460
Phone
John: 717-572-3994
Nikki: 203-558-7281
This Post Has 33 Comments
Did Kehl design this workout???
Haha, Everest 2.0.
No, I did not design this…
Good luck!
Haha that was an unforgettable warmup!
How are those scrapes and bruises, Brian? Are you all healed up?
Legs are still pretty banged up but feel fine. Definitely opted for the step up instead of the jumps on this one.
Happy Birthday, Katie!!!!
Happy Birthday Katie!
Have a fabulous birthday, Katie!!
Happy Birthday Katie!!
I am going to run 30 miles tonight to lose weight for the medicine ball.
Happy birthday, Katie!!
Happy birthday, Katie!!!!
HBD!!!! KT!!!
Happy birthday Katie!
Happie Burthdai Katee
While reading this WOD, did anyone else do like I did, and make that ‘somebody farted’ face?
Oh yeah, HAPPY BIRTHDAY Katie!!!
Happy Birthday Katie!!! Miss working out with you 🙂
Happy birthday!!
Happy Birthday Katie !! Hope you have a spectacular day!!
happy birthday!!!
HBD Katie!!
Happy Birthday Katie!!! 🙂
Happy Katie Day!!! Hope it’s a fabulous year for you.
Happy Birthday, Katie! 🙂
Happy Birthday Katie!
Happy Birthday Katie!!
Happy birthday Katie. I hope you don’t break your face on the box jumps for your birthday.
Happy birthday Katie
Thanks for all the birthday wishes! Love you all, except Rick!
Happy Birthday Katie N!! 🙂
6:15
Maggie 3:39/17:11 (row 250, 30# slam balls)
Dan E. 3:22/15:34 Rx
Cynthia 3:39/19:01 (6, 12″)
Allen 3:39/17:33 (14#)
James B. 4:06/19:33 Rx
Todd V. 2:58/17:47 Rx
Jenn 4:16/18:07 Rx
9:30
Sarah W. 3:09/15:30 Rx
Katie N. 2:43/13:35 Rx
Jess V. 3:17/16:16 Rx
Kerri 3:07/16:03 (12/16″)
Danielle 3:02/17:06 (10#)
Steve P. 2:59/16:26 (14)
MIke M. 3:13/15:52 (16″, 14d)
Ron 3:47/19:33 (20d)
Paul 3:46/18:08 Rx
Scott 3:45/18:01 (14#, 12″)
Tom S. 3:35/17:50 (20#)
12:00
Brian 2:38/13:32 Rx
Zach 3:32/16:09 Rx
Jeannette 4:44/17:55 (10#)
Angie 3:09/16:43 (16″, 8#, row)
Tanya 4:26/19:05 Rx
Jen N. 2:37/11:39 (20# vest, air squats)
6PM
Greg ? / 14:20 (14# DC)
Alex 3:42 / 17:59 Rx
Stuart 3:42 / 18:05 (16#)
Mel ? 18:06 (jumping squats to bar)
Jess ? / 17:28 (12#)
Joe 2:50 / 14:50 Rx
Happy birthday Katie!
Results
4pm
Boelker 2:38 / 13:48 Rx
Nik 2:58 / 14:49 Rx
Fenn 3:29 15:52 (10, d)
Rudy 2:50, 14:23 (14, d)
jen F 3:01, 15:57 (10, squats0
Linds 🙂
5pm
Julie R 3:25, 16:04 (DC d, h)
Nikki K 3:53 / 16:03 (10)
Erin 3:19 / 16:05 Rx
Sarge 3:30 / 16:25 (12, 16″)
Tav 3:06, 15:44 Rx
Joe S 2:34 / 13:41 (14, d, h)
Dani 2:43 / 14:43 Rx