A triplet of badass girls!

Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

AM yesterday’s make up day.  Enjoy your rest day!

Erin on the last day of competition. WOD #4

It’s up to you! Make up a WOD you missed or want to do, work on some lifts, or skills that you are not good at.

I also posted pictures from the second day of competition on FB.

If RG running a WOD you know it’s gonna be heavy! Have fun with the lifts.

I posted some pics from this weekend’s competition on facebook.

2 rope climbs
Annie- 50,40,30,20,10 du’s &su’s
2 rip climbs

Am wod/ rest day-

Bring socks for tomorrow’s wod! Looks like Annie and the rope meet!

What a fit crerw!

5 rounds
L sits
Post longest time

then

10 min AMRAP
3 man makers 35/25
5 ring dips

skill

rope climb.
Time to get ready for the 31 hero WOD

This came from a master’s WOD off of CF- thanks GF!

10 burps
20 pullups
30 box jumps
40 situps
50 du’s
40 situps
30 box jumps
20 pullups
10 burps

AM crew will do yesterdays or makeup wod.

21-18-15-12-9-6

Deadlift, hang power clean, front squat, push jerk  (95/65)

old times were M 21:20rx, H 15:49rx, RD 18:02rx, AD 20:54rx