Warm-Up:
Tabata Mash Up ~ Shoulder Press & OHS (45# / 35#)
4 Min Shoulder Stretching / Mobility
WOD
AMRAP in 8 Min:
Knees to Elbows
3 Minutes Rest
4 Rounds ~
4 Laps (400m Run)
20 Swings*
20 SDLHP*
* The Swings & SDLHP must be 20 UNBROKEN reps...If you miss, start over. You may rest b/t the swings & sumo
Britt ~ n/a / TKO (not really...coming back from being concussed takes a while...there is a reason the WIAA has a 7 day (SLOW) comback policy. Britt is progressing just fine! Keep coming back slow and you will be better than ever!)
Val ~ 36 / 17:15 @ 35#
Desi ~ didn't count / 18:08
STAN ~ 45 / 13:08 @ 35# (Machine)
Avalanche ~ 70 / 23:50 @ 55# (also did 400-600m extra)
T-Lev ~ 60 / 13:48 @ 35#
Hans ~ 85 / 19:14
K-Shon ~ 63 / 14:45 @ 55#?
Munce ~ 61 / 16:37 @ 35#
tb ~ 104 / 18:35 @ 55#
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