Banded box back squat 12×2
Then
Sprint work: 4 x 100m dash
WOD Notes: For the sprints, start at the 400m turn-around and sprint as fast as you can to the 200m turn-around. Walk back to recover, then repeat. These sprints will not be timed but should be 100% efforts.
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Breakfast club results:
Joe 185#,P (:12,:13,:13,:15)
Blake 185#,P (:15,:14,:14,:14)
Matt 155#,P (:17,:17,:17,:16)
Chloe 85#,B (:17,:17,:17,:16)
Jess 85#,P (:22,:22,:21,:20)
Lindsey 95#,P (:17,:17,:17,:17)
Cindy 85#,B (jump rope work)
What a great day for squats and sprints! Nice work this morning everyone, way to crush the sprints!
This looks fun, I’ll be making it up next Thursday!
Anyone in for wings tonight?
Urgent – if anyone can foster a 3 month old sweet female pit bull mix puppy for 2 weeks please let me know asap. This puppy was exposed to parvo, so it cannot go to a home where there is another dog. Her brother has parvo and is fighting for his life. A friend and I rescued these 2 outside a high kill shelter in Philly Wednesday night. She is well enough to get out of the hospital today and she needs to get out so she is not further exposed to parvo. Please let me know if you can help! I have a foster home for her after two weeks, so it really is just a two week commitment!
I can’t (I have a dog) but I’ll ask around!
I’ll hit up some wings!
4:30 Results
Mike 215, P (:15, :14, :14, :15)
Mario 155, B (:13, :13, :14, :16)
Killa 125, B
Dani 75, Blue (:16, :17, :18, :17)
Laurie 75, Blue (:19, :18, :19, :18)
Quentin 125, P (:17, :20, :19, :18) (Row)
Jerry 135, P (:19, :20, :21, :20)
Kev 165, P (:13, :13, :14, :15)
Sarge, need to revised the wt. from 125 to 135 lbs….thanks Quentin
5:30 results:
Tiana 95->105#,P (:17,:15,:16,ouchie!)
Mike H. 85->95#,B (:20,:18,:17,:18)
Nice work tonight, way to push each other on the runs!