Rest Day
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Gym WOD
3-3-3-3-3 Front Squat
@ 75% of 1RM, rest 90 sec between sets
then…
Complete as many rounds as possible in 8 min of:
5 Good mornings, (45#/30#)
7 Wall ball shots, (20#/14#)
9 Knees-to-elbows
post load used from front squat and rounds completed from metcon to comments
Holly
75/75/75/75/75
5 rounds + 2 GMs (leg raise replaced K2E)
Mike W 155/155/155/155/155
5 rounds + 5 GMs + 7 WBS (leg raise)
Lynne 53/53/53/53/53
5 rounds (21# good mornings/8# wall ball/leg raise)
Melissa 95/95/95/95/95
4 rounds + 5 GMs + 7 WBS + 7 K2E (K2E and leg raise)
Sharon 85/85/85/85/85
6 rounds + 5 GMs + 1 WBS as rx’d
Foundations 2
3 rounds for time of:
200 m row
10 thrusters
15 sit-ups
Gina 7’23″ (21# thruster)
Lacy 93/93/93/93/93
7 rounds + 5 GMs + 5 WBS as rx’d
Foundations 3
Complete 3 rounds for time of:
200 m row
10 steps, walking lunges
10 jumping pull-ups
Jake B 5’35″
Dave 145/145/145/145/145
4 rounds + 5 GMs + 7 WBS + 6 Leg Raises (leg raises replaced K2E)
Liz M 93/93/93/93/93 5 rounds + 5 GMs + 7 WBS as rx’d
Jenn 36/36/36/36/36
5 rounds (21# GMs/8# WBS/leg raises)
Tom 145/145/145/145/145
6 rounds + 2 GMs as rx’d
Amy S 53/53/53/53/53
5 rounds + 1 GMs (leg raises replaced K2E)
Danielle 75 x10/75×10/75×10/75×10/75×10
5 rounds + 5 GMs as rx’d
Jen L 85/85/85/85/85
5 rounds + 5 GMs + 2 WBS (K2E/leg raises)
Lindsay C 115/115/115/115/115
6 rounds + 5 GM + 7 WBS as rx’d
Erika 85/85/85/85/85
6 rounds + 4 GMs (leg raise replaced K2E)
Joe 135/135/135/135/135
5 rounds + 5 GMs + 7 WBS + 2 K2E as rx’d
Andy 115/115/115/115/115
5 rounds + 5 GMs + 7 WBS as rx’d
Erin 85/85/85/85/85
5 rounds + 5 GMs + 7 WBS as rx’d
Jason 135/135/135/135/135
5 rounds + 1 GM as rx’d
Brian 95/95/95/95/95
4 rounds + 5 GM + 2 WB (K2E and leg raises)