Warm-Up
Mobilize...Roll Out
3 Rnds ~
10 Hollow Rocks
10 Superman Rocks
10 Cal Row
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5-3-1
Spiderman & Reach
Inchworms
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2 Rnds ~ (Build in intensity)
15 Air Squats
10 Cal Row
5 Burpees over the Rower
60s Rest b/t Rnds
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ANCHORED DOWN
5 Rnds (Begin Every 4 Minutes) ~
30 Air Squats
20/14 Cal Row
10 Lateral Burpees over the Rower (Jmp down & up/games standard)
*Official Score is SLOWEST RND!
Daliege ~ 20cal Bike ~ 2:36 / 2:38 / 2:54 / 2:53 / 2:55
A.Johns ~ 2:55 (10burpees) / 2:49 / 2:50 / 2:46 / 3:04 (7 Burpees for Rnds 2-5)
Z.Wendt ~ 2:12 / 2:12 / 2:14 / 2:12 / 2:11
tb ~ 2:14 / 2:12 / 2:14 / 2:15 / 2:04
SOB!?!? I even said (and thought) to PUSH it thru the 4th round...STILL my slowest round...
A nation of firm purpose you keep in peace;
in peace, for its trust in You.
Trust in the Lord forever!
For the Lord is an eternal Rock.
Great job everyone.
ReplyDeletesb-2:30/2:14/2:15/*2:25/2:07
First round I did 20 Cal row, next 4 I did 14 Cal. Guts are still killing me. For some reason this wod was really tough. Still not able not consume enough calories as my stomach won't allow it. Lacking energy.