Come in between 4:30 and 7:30 to make up one of the last 5 WODs. This week the choices are:
- Complete 3 rounds for time of 5 2fer muscle ups, 10 2fer snatches (95/65#), 15 2fer wallballs (20/14#)
- Banded box squat 12×2 then 3 sets of 20 dumbbell step ups (24/20″)
- Teams of 4 row 5k, goblet squats (53/35#), pushups, rest; see Monday for details
- Clean and Jerk 3-3-3-3-3 then AMRAP in 10 wallballs, 10 burpees
- AMRAP in 11 minutes of run 100m, 3 thrusters (95/65#), run 100m, 6 thrusters….
Community Notes: Happy Birthday Dan Liston!
This Post Has 15 Comments
Is anyone planning on doing WOD 4 tomorrow? I would like to do that one around 5ish??
If I get out of this institution in a timely manner, I plan on doing the 2’fer WOD.
…and Happy Birthday Dan!
I’m looking to do yesterday’s running/thruster AMRAP, probably around 5:30? whenever John gets back from the dentist 🙂
Happy Birthday Dan!
Happy Birthday Dan!
Happy Birthday Dan!
Happy Birthday Dan!
I am planning on doing that one today too Nikki. I should be there around 530 you dont have to wait for me though.
Happy Birthday Dan!
Happy Birthday Dan!
Results:
Banded Box Squats
Natalie 75, 16″, 20#
Nick 135, 16″, 20#
2fer
Craig 26:10 Rx
11 min AMRAP
Nikki 18+13 Rx
MJ 15+12 Rx
Partner
17:25
Colin
Laurie
Farewell to Colin, good luck at Crossfit Mainline!
Sorry forgot to post our results for you guys, banded back squat @ 135#
Step ups 20″ @ 35# not sure John C’s step up weight
See ya Colin, good luck at CF Mainline.
Happy birthday Dan.
Colin good luck man and make sure to visit us
Colin!!! Best of luck buddy!