Complete 3 rounds for time of:
- 400m run
- 50 double unders
- 25 burpees
WOD Notes: Don’t cherry pick this ICA classic! This is an awesome benchmark for mid length conditioning. Compare to 121012.
31 Heroes Notes: Tomorrow is technically the last day to register for 31 Heroes at the gym although we won’t be in to pick up the sign up sheets until Sunday afternoon. Get your name on the list if you’re interested!
Community Notes: Happy Birthday Karen Smith!
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OLY WOD
1) Clean 1-1-1-1-1
2) Split Jerk 4×3 (70%), focus on footwork and positioning
3) 3 second pause clean deadlift (pause at knee) 5×3 (110% of clean)
4) EMOM for 15 minutes of:
– 5 power clean and jerks (155/105#)
– 50 double unders
– 12 burpees
Move to a different station each minute.
7:30am
Alex W – 17:33 (2xSU)
Jake W – 19:05 (DU attempts / last round – 30DU)
Pat M – 🙂
Ray Z – 19:52 RX
Zach S – 11:43 Unbroken RX
Happy Birthday Karen!
8:30
Abby 17:48 (2xsu)
Brianna P. 17:59 (2xsu)
Brianna G. 17:56 (2xsu, 15 burpees)
Catherine 15:04 (3xsu)
Danielle 17:02 Rx
Ed 16:46 (2xsu)
Frank 15:03 Rx
KTS 12:55 Rx
Kelly G. 13:08 (3xsu)
Luke L. 12:27 (10cal bike)
Luke M. 14:58 (2xsu)
Mike D. 15:27 Rx
Ricky 11:48 Rx (Foiled by a Vollmer rope trip-up!)
Fili 19:48 Rx
Robbie ? Rx
Vollmer 15:31 Rx
Vince 14:11 (DUA)
Tim C. 18:27 Rx
Iggy 14:23 Rx
9:30
PTS 12:43 Rx
Chris 19:05 Rx
Blake 18:21 Rx
Mike C. 16:25 Rx
Sikora 🙂
Emma 20:35 (2xsu)
Jami 20:18 (4rds :: row, step-ups, star jumps)
Ceil 17:08 (row, slamball 20#)
Sofia 21:45 (20DU)
Vanessa 20:25 (2xsu)
Nicole 15:14 (row, 20 WB @ 8#, 25 KB @ 35#)
Zane 23:?? (2xsu)
Happy Birthday Karen