Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- “Cindy” – AMRAP in 20 minutes of 5 pull ups, 10 push ups, 15 squats
- Sumo Deadlift 1-1-1-1-1-1-1 then 2oom walking lunge
- Complete 8 rounds for time of 5 db thrusters (50/35#), 10 russian twists (45/25#), 15 KBS (70/53#)
- Choose your own 3 rounds for time of 400m run or row or 40 box jumps / 30 burpees, goblet squats or wallballs / 5 muscle ups or bar muscle ups or 15 chest to bar pullups
- Banded box front squat 10×2 then 200m sled drag
- Partner interval 5k run
Community Notes: Happy Birthday Nikki K!!
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Happy birthday, Nikki!!!;)
Happy Birthday Nikki!!!!
Happy bday Nikki!
Happy birthday Nikki!
Happy birthday Nikki!! Who wants to be my partner for the interval run?
Tanner- what time are you going?
Happy Birthday Nikki!
Happy birthday Nikki!
Thanks for all the birthday wishes. Just be glad it’s a make up day, otherwise the entire warmup would be burpees!
Happy birthday Nikki!
Happy Birthday Nikki!
Happy Birthday Nikki!
Happy Birthday Nikki!
Happy Birthday Nikki!
happy birthday Nikki!!!
Happy Birthday Nikki!!! 🙂
Happy Birthday Nikki!!
Resutls:
Choose your own
Moira row, wallball, 25 situps
Rey 24:48 (run, GS, 3BMU)
Nikki G. 18:15 (row, 15# GS, RR)
Football WOD
Linds 14;22 (30, 15, 35)
natalie 6 rds, (20, 15, 35)
katie 14:43 (20, 15, 35)
Sabol 18:01 (50, 25, 70)
Erin 14:25 (20, 15, 26)
Colleen 14:10 (25, 15, 35)
Anna 15:24 (25, 15, 35)
Dave 15:49 (35, 25, 53)
Hoagie 7rds+2 (35, 25, 53)
Sumo dead
Joel 235
Chloe 185
Jenn 275 PR!, 8:14
Kelly 205, 7:42
Nikki K. 165, 9:00
Marissa 133, 8:29
James 445
5k/Cindy
Tanner&Kim H. 12 rds and 8 Rds+27 (27:07)