End-of-Year...

Last workout of the YEAR!!!

Last week S.Brehm suggested we give the CFNE 12 Days WOD a go...

12 Days of CrossFit
1 Squat Snatch (135/95)
2 Hang Power Snatch (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jump Overs (24/20)
7 Kipping HSPU
8 Goblet Reverse Lunges (53/35)
9 KBS (53/35)
10 GHD Sit Ups
11 Wall Balls (30/20)
12 Cals on Bike

Brehm ~ 23:23 (95# BB/35# KB/20# WB)
T.Wendt ~ 22:39
Z.Wendt ~ 37:42
tb ~ 35:51

Best part was...on last round, I finished my Wall Balls (11 UB) then headed back into wt. room and did 9 KBS & 8 Rev. Lunges, when T.W. asked if I was skipping GHD Sit Ups cause of my back...HELL NO!... Just flat out forget about them...While completing 11 in the wall ball I had that number 9 in my head and flat-out forgot about 10...
Then the whole time I was doing the 10 GHD, I was trying to figure out if I had done them the time before (I had), you know how thinking goes during one of these WOD's!!!

New Year is coming...Let's all get even better in 2019!!!

Gonna be Sore...

Already feel it in the claves and low back... so did some work on those today!

Warm Up
Hanging Decompression (60s)
4 Quadrant Ab Presure w/ Med Ball (60s ea)
Inversion Table (60s)
2m ~ Banded Fig. 4 w/ Rig (ea leg)
2m ~ Banded Fig. 4 w/ Rig & Rotation (ea leg)
2m ~ Hamstring High Rig (ea leg)
2m ~ Couch Stretch on Wall (ea leg)
3 x 10 ~ Wall Facing Leg Raise (Mod Couch Position)
1m ~ Exaggerated Front Rack Hollow Hold w/ BB
--------------------------------
GYM. COND.
4 Rnds ~
30s ~ Strict Ring Dips
30s ~ REST
30s ~ Strict HSPU
30s ~ REST
--------------------------------
ANNIE (past HERE)
For Time:
50-40-30-20-10
D/U
Abmat Sit Ups
------------------------------

Sengbush ~ 10-5-5-6 (26 Dips) / 5-2-1-3 (11 HSPU) / 9:37
ZW ~ 10-8-7-6 (31 Ring) / 5-5-4-3 (17 HSPU) / 9:17
tb ~ 11-10-11-11 (43 Ring) / 2-3-1-2 (8 HSPU) / 6:54

As you may notice...my HSPU were pathetic... I will attribute this to the lack of shoulder warm-up...
We just jumped into the Gymnastics Cond. after the Low Back SmashweRx progression...
Holy Innocents, Pray for us

We did it!

CHAD...
HERE is where it is explained in more detail.
HERE is the initial Dave Castro post on instagram.

Basically it is a HERO workout that Dave Castro just made up for his deceased friend and military buddy... it is 1000 Box Step-Ups... AND yes, that is ONE THOUSAND!!!


Warm-Up
50m Suitcase Carry Right Arm
50m Suitcase Carry Left Arm
50m Front Rack Carry Right Arm
50m Front Rack Carry Left Arm
50m OH Carry Right Arm
50m OH Carry Left Arm

Loosen up the shoulders...
3-5 of Each:
Scap Retractions
Kip Swings
Kipping Pull Ups
Strict Pull Ups
Kipping C2B
Strict C2B
-------------------------
Muscle Up Work
1 Rnd Max STRICT Muscle Ups
REST 5 min
30%-40%-50% Unbroken Muscle Ups
200 D/U
50%-40%-30% UB Muscle Ups
--------------------------
CHAD
1000 Step-Ups for Time
(20" & 45# Backpack on)

Val ~ 200 D/U and some HS work / 400 Step Ups in 30min (then she had to go)
ZW ~ 0 / some work...200 D/U & more attempts / 82:09
tb ~ 0 / 2-3-4 / 60-40-30-30-20-20 / 4-3-2 (12-14 min total...forgot to start a timer) / 84:40
Chad breakdown (every 100 reps) ~ 5-11:30-19:30*-32:34-39:30-48:51-59:30-68:40-76:35-84:40
*took a break to help Drake get set for Sprint workout...started 301 at 23ish
5m / 6:30 / 8m / 13:04(9:34w) / 6:56 / 9:21 / 10:39 / 9:10 / 7:55 / 8:05

Let me tell you...this one was a mental beat down...It was physically challenging as well, but a real mental beat down! After 300...realizing we were only about 1/3 of the way done, was a challenge...
At 500, knowing we were half-way done...seemed like an eternity to go...
This was fun!?!? Yea, give it a try...The challenge is NOT TO QUIT!!!

Clean Start...

Warm-Up
400m Run
1 Rnd Strict Cindy
-------------
2 Rnds (30s ea)
Spidey & Reach
Russian BB Makers
-------------
BB Warm-Up
&
Snatch-Grip BB Warm-Up
-------------
BB Cycling
Within a 3m Window:
9 Power Snatches
15 Power Cleans
21 Push Press/Jerks
Max Reps OHS if you complete the 21 Pushes...
(115#/80#)
~ This should be a wt. that you could get UB for ALL of these lifts, when fresh...
So default to the lightest load with that in mind...
Remember to save your last power clean for your first Push Press...
--------------------------
SQUAT CLEAN COMPLEX
Every 90s for 5 Sets:
Power Clean + Hang Squat Clean + Squat Clean
--------------------------
CLEAN SHEET
AMRAP in 3m:
10/7 Cal Bike
9 Power Cleans (95/65)
~ 3 Minutes REST
AMRAP in 3m:
10/7 Cal Bike
7 Power Cleans (115/80)
~ 3 Minutes REST
AMRAP in 3m:
10/7 Cal Bike
5 Squat Cleans (135/95)

Was Zach Wendt and I working this...
Casey did it with the Rower earlier today...he looked wiped-out from it...

ZW ~ ??? / 115-135-135-155-175 / 2rnds + 3PC / 2rnds + 9cals / 2rnds + 3cals
tb ~ 1 OHS / 115-135-135-155-175 / 2rnds + 4PC / 2rnds + 10cals / 2rnds + 10cals
On the BB Cycling...6+1's / 8+4+1's / 15+6

Christmas Eve Day

Warm-Up
RPR and mobility work...
---------------
Back Squat
20 RM
---------------
POWERPUFF
For Time:
15 C2B + 12 TTB + 9 Bar MU (alt. = 30 TTB)
400m Run
15 Power Cleans (175#/115#)
800m Run
15 Power Cleans (175#/115#)
400m Run
15 C2B + 12 TTB + 9 Bar MU (alt. = 30 TTB)

tb ~ 185# 20RM / 26:18
4m for first 15-12-9 / 15-UB/12 UB/3-3-3
4:18 for 2nd 15-12-9 / 5x3 / 8-4 / 5-2-2
Power Cleans = 3-3-1's / ALL singles for rnd #2

11th Annual...

12 Days of Christmas WOD...HISTORY
This is the 11th year of this gang!!!
WE are better...
...today!
...together!
...for this!

Last year we had a challenge with Rib Lake...this year...
Appleton East & West DePere Crossfit joined in the fun!

The workout is performed like the song...
And the number corresponds with the reps of the exercise...
HERE is the good looking version...

12 Days of Christmas
1 ~ Lap
2 ~ Wall Crawls
3 ~ Pull Ups
4 ~ Push Jerk/Press*
5 ~ Front Squats*
6 ~ Deadlifts*
7 ~ Burpee Box Jump-Overs
8 ~ TTB / Pike Sit Ups
9 ~ Double Unders (27 Singles)
10 ~ OH Plate Walking Lunge Steps (45/25)
11 ~ Wall Balls
12 ~ (Wo)Manmakers (35/20 .  20/5)

PRE-Workout

POST Workout

Many of these were done modified as the individuals needed...We did not really record modified vs. Rx on the score sheets... This workout is about much more than the time that is listed! It is included here for historical and individual purposes...NOT for comparison purposes!!!
If you are someone that needs to compare scores...the CrossFit Open is coming up in February. Get involved and do that...it is fun and good to compete and work your hardest. It is even more fun to win, BUT we headed into this workout with these thoughts:
~ Show up and DO the Work!
~ Abandon Your Ego
~ Nobody Cares what your Time was...
~ Everybody Cares if you Cheated
~ EFFORT earns RESPECT

That said...This was by far, our biggest crew to date... What a great time and SUPER efforts given all around!!!

Kevin Ren ~ 55:58
Dustin Rickaby ~ 40:11
Carson Juneman ~ 47:50
Tanner Gormanson ~ 76:30
Dawson Jenkin ~ 53:30
Garrett Juneman ~ 51:02
Landyn Freeman ~ 39:43
Ben Weidman ~ 48:25
Carter Freeman ~ 43:49
Ethan Freeman ~ 43:45
Jack Blokhuis ~ 60:35
Oliver Nieman ~ 60:06
Caden Sengbush ~ 63:20
Chue Fue Khang ~ 59:56
Mason Tritz ~ 62:03
Justing Tritz ~ 36:32
Aspen Tritz ~ 43:29
Troy Freeman ~ 49:00
Jackson Freeman ~ 48:30
Johnny Pyburn ~ 44:30
Shawn Brehm ~ 39:42
Kenzi Weidman ~ 46:33
Drake Biolo ~ 50:09
Ryan Blokhuis ~ 61:32
Nathan Frost ~ 58:42
Myles Sawyer ~ 58:44
Lilly Higdon ~ 58:41
Kayla Moranchel-Sweet ~ 75:30
Kailar Tritz ~ 42:45
Elise Moon 47:50
Lucas Bean ~ 45:15
Will Weidan ~ 43:46
Hannah Felker ~ 56:15
aroline Narel ~ 56:30
Logan Felker ~ 47:50
Cort Halbur ~ 41:44
Trevor Fiegel ~
Val Tonn ~ 58:36
Ethan Tonn ~ 51:40
John Schmitt ~
Walker Schmitt ~ 48:28
Wyatt Schmitt ~ 44:30
Sam Varsho ~ 52:30
Jadon Bishop ~ 52:42
Carson Derringer ~ 50:57
Steph Derringer ~ 56:57
Jed Felker ~ 58:08
Zach Wendt ~ 66:52 (sick as a dog)
tb ~ 50:17

Christmas Break...coming

Many today wanted to do 12 Days WOD...They will not be around tomorrow (or have wrestling practice), so they did tomorrows WOD today...
Ladick ~ 39:39
STAN ~ 41:45
Schutz ~ 43:45
Daliege ~ 51:00
Johns ~ 60:15
Zarecki ~ 59:30
There were a bunch more that finished after 7 rnds...
This is a tough workout...1/2 way thru, time-wise at around 10 or 11...amazing how long the last two rounds seem to take...
-----------------------------------------------------------------------------------

Today it was Zach Wendt and I left for the regular workout...
Warm-Up
2 Rnds ~
2 Stair Laps
3 Spidey & Reach (ea)
5 HR Push Ups
5 Wall Squats
3 Inchworms
---------------
JACKIE
For Time:
1000m Row
50 Thrusters (45/35)
30 Pull Ups
-----------------
ZW ~ 10:01
tb ~ 9:01

Was amazing workout...Zach rowed outstanding! As good as I have seen him. Normally I will beat him in 1K by about 20-30s...today...we were dead even! He was consistent and great...
Got 20-20-10 for Thrusters... I was 20-15-15 and was 30s behind him in the thrusters...
Went in to pull ups and I thought he had a bunch in so I was going to try to get 20 in a row... as I hit 20 he was up on the bar again, so I thought...JUST HANG ON AND SEE IF YOU CAN FINISH... I did... 30 UB Pull Ups!!! Holy Cow...

Now Zach will kill me tomorrow!!!

CAN'T wait for tomorrow AM...
12 Days

Dead while Lifting

Warm-Up
Banded Wall Hip Opener ~ 2m ea
3 Laps
10 x BB DL Wall Fix
10 x Single Leg BB DL (ea leg)
2 Laps
10 x Split Stance BB DL (ea leg)
10 x Walking Split Stance DB DL
1 Lap
Snatch-Grip BB WU
--------------------------
DEAD ARM
AMRAP in 12min:
5 Strict HSPU* (or Strict Press)
10 OHS
15 Deadlift
*same wt for ALL (95/65)
If you cannot get Strict HSPU...then use no more than 95#, but whatever you use, then that is wt. for OHS & DL...even if you feel it is too light...JUST GET MORE REPS!!!
------------------
OPTIONAL ~ Squat Snatch
5 Sets on the 2m:
1 High-Hang Squat Snatch + 1 OHS
1 Hang Squat Snatch + 1 OHS
1 Squat Snatch + 1 OHS

Johns ~ 5 Rnds + 3 DL (Shoulder Press ~ 1&2 = 65#, 3 on was 45#)
Ladick ~ (75#) ~ 5 rnds + 3 Shoulder Press
Daliege ~ 5 rnds + 5OHS (Shoulder Press)
tb ~ 5 rnds + 9OHS

Workin'

Warm-Up
SmashweRX:
Banded Fig. 4 (2m ea)
Banded Fig. 4 Rotation (2m ea)
Hamstring High-Rig (2m ea)
Couch Stretch on Wall (1m ea)
Wall Facing Knee Raise (mod. couch)
Exaggerated Hollow Front Rack (Squeeze Glutes / 1-2m)
-----------------------
3 Rnds ~
3 Pull Ups + 6 HR Push Ups + 9 Air Squats
----------------------
DOPAMINE
5 Rnds on the 5m:
20/14 Cal Row
20 x 10m Shuttle Run
20/14 Cal Bike
-----------------
Optional (HS WALK Practice)
5 Rnds, not for time:
15 GHD Sit Ups
50' HS Walk

Schutz ~ 4:21 / 4:12 / 4:00 / 4:10 / 4:00
Johns ~ 3:21 / 3:58 / 4:10 / 4:13 / 4:13
tb ~  3:38 / 3:44 / 3:32 / 3:44 / 3:38 (rows were ~ 48-44-44-46-42)

Just in Case...

You have not heard...
We are having the 11th Annual ~ 12 Days of Christmas WOD...
THIS Saturday (Dec. 22nd) 9am Start (8:30 Warm-Up/Set-Up)...
We have been releasing ONE exercise each day...
Today is

Also...Fellow AOWR member Shawn Brehm, just did Filthy 50 this weekend...
Last time (and First time) that he did this WOD (8.19.17)...he finished in 39:55!
Yesterday 12.16.18 (about 16 months later)...24:13...BOOM!!! 15:42 faster...
BIG PR for Brehm... Hopefully we will see him at the 12 Days, and my bet is he crushes it!!!

Warm-Up
3 Laps Running (Nose breathe)
5 Spidey & Reaches
5 Scap Ret. + Kip Swings
1-3 Strict Pull Ups
2 Laps Running
5 Russian BB Makers
10 HR Push Ups
10 Sit Ups
1 Lap
BB WU
---------------------
C&J Complex
5 Sets (build to mod wt)
Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk
--------------------
BELLY FLOP
21-15-9 For time:
Box Jump-Overs (24/20)
Power Clean (115/80)
C2B Pull Ups
Front Squat (115/80)
Lat. Burpees over Bar
Push Press/Jerk (115/80)

Grossly underestimated this one folks... thought under 20min...WOW..was I wrong...

Optional ~ Gymnastic Conditioning
4 Sets (below...each is ONE set)
#1 set ~ 40% Max Ring MU + 100 D/U + 40% Max Ring MU
#2 set ~ 35% Max Ring MU + 80 D/U + 35% Max Ring MU
#3 set ~ 30% Max Ring MU + 60 D/U + 30% Max Ring MU
#4 set ~ 25% Max Ring MU + 40 D/U + 25% Max Ring MU
REST as needed b/t each but clear the set as fast as possible...

Stan ~ 22:40 (95#)
Johns ~ 31:56
Ladick ~ 115# / 25:00 (95)
Daliege ~ 145# / 24:33
tb ~ 160# / 29:15 (14ish / 22ish )

New Benchmark...

From the minds of Ben Bergeron & Harry Palley...
A new Benchmark WOD... JOKER!

And how fitting, with todays release of 12 Days...
We are counting Down... 8th Day = Toes to Bar (Pike Sit Ups)
Just so everyone knows...
Krommy has been releasing an exercise per day...
Here is what has been released so far...
12 = (Wo)Manmakers
11 = Wall Balls
10 = OH Plate Lungesteps
9 = Double Unders
Keep track on Instagram (cwrossfit)... will release a couple more this weekend...

Warm-Up
2 Rnds ~
1 Lap
5 Scap Retractions + 5 Kip Swings
3 Spidey & Reach
5 Burpees
3 Inchworms
-------------------
BBWU
------------------
DL Build Up
-----------------
JOKER
For Time:
1-10 TTB
10-1 Deadlift (225#/155#)
-----------------
SC + HS Walking
NOT FOR TIME, but work diligently...
10 Squat Cleans + 10' HS Walk
8 Squat Cleans + 20' HS Walk
6 Squat Cleans + 30' HS Walk
4 Squat Cleans + 40' HS Walk
2 Squat Cleans + 50' HS Walk
*ZW & I did this together and used the PVC to help our HS walking...
WAS great work!!!

Johns ~ 9:01 (155#/ Knee lifts)
STAN ~ 12:02 (185#)
Ladick ~ 9:36 (185#)
Daliege ~ 8:48
ZW ~ 10:14 (all DL UB) / 135-155-185-205-225 SC & great HS Walk Work
tb ~ 7:03 (All TTB UB...that was the difference folks...)

Spread the word... 11th Annual 12 Days WOD coming Saturday, Dec. 22nd ~ 9am (HERE)

Breathing & 12 Days coming...

Breathing...thru the nose...HERE
What is your BOLT (Body Oxygen Level Test)?
I am going to work on this...

Get Ready and spread the word!!!

12 Days is coming... HERE is our history!

Last year (HERE) we did this w/ @Coach_Krom (twitter) and Rib Lake High School...
This year he is the "new" Head FB Coach at Appleton East... So... guess what?!?!?

VS. & TOGETHER WITH...

That is the GREAT thing about CrossFit...this concept!

We can compete against each other and right alongside each other!!!

We are even doing it same day...
Mark your calendars for Saturday, Dec. 22nd ~
8am ~ Doors Open / Set-Up
8:30am ~ Warm-Up, Demos, Instructions & Scaling Options
9am ~ Go Time!!!
As always...Eggnog when finished

Playin' Around

Warm-Up
EMOM x 12:
1 = 15/12 Cal Row
2 = 15 HR Push Ups
3 = 15 Abmat Sit Ups
4 = Boxes (1-step up/down / 2-Jump up/step down / 3-choice)
------------------------
BB Warm-Up
-----------------------
PLAY BALL
3 RFT ~
10 Power Snatches (115#/80#)
20 Box Jump Overs (24/10)
30 Wall Balls (20/14)

Johns ~ 17:40
Ladick ~ (95#) ~ 11:04
Daliege ~ 11:40
tb ~ 13:57 (4:25/9:32/13:57 / PS = 4-3-1's / 4-3-1's / 5-3-1's // WB = 15-8-7 / 10-12-8 / 16-19)

Do Work!

Warm-Up

3 Rnds ~ 

1 Lap

5 Scap Ret. + 5 Kip Swings

Stretch for 30s

----------------

GYMNASTICS & COND.

2 Rnds ~ 

40% Ring MU + 100 D/U

30% Ring MU + 100 D/U

20% Ring MU

3m REST...

------------------

CRASH COURSE

AMRAP in 15min:

27/18 Cal Bike

21 GHD Sit Ups (Abmat if needed)

15 C2B Pull Ups

9 Sandbag Cleans* (100#/80#)

*Alt is D-Ball Over Shoulder

STAN ~ 3 Rnd + 24 cals (50# D-Ball)

Johns ~ 3 Rnds + 3 cals (40# D-Ball)

tb ~ 2 Rnds + 27 cals (100# D-balls in Bag...that was awkward and tough

Snatch...

Warm-Up ~ 
Mobilize & Loosen up..
(POOR warm up today)

SNATCH WORK
Running Clock ~
0-5 = Heavy Double OHS
5-10 = Heavy Double Snatch Balance
10-15 = Work to Mod Wt of 1 Pausing Snatch Pull + 2 High-Hang Squat Snatches
15-20 = Mod. Wt. 1 x Squat Snatch (no higher than 85%)
--------------------
DB FREDDY KRUGER
21-15-9
DB Snatches (70/50) ~ single arm...does not need to be alternate arm
Burpees

-----------------------
HSPU Conditioning
Every 2min (working w/in 90s window) perform:
20/14 Cal Row
Max HSPU w/ remaining time...
30s REST (So we are working w/in the 90s window!!!)

Ladick ~ 5:58 (35#)
Daliege ~ 6:58 (60#)
Johns ~ 8:48 (35#)
Stan ~ 5:48 (45#)
tb ~ 8:11 (3:57-7:00-8:11) / 24 total (5-5-5-5-4 ~ ALL Strict / 20cals 45-58s)

Team'd Up...

Classic as a TEAM...

Warm-Up
3 Rnds ~
1 Lap Running
5 Scap Retraction + 5 Kip Swings
12 Lungesteps
60s Mobility Work
-------------------
BB Warm-Up
-------------------
TEAM BARBARA
Teams of 2, perform:
AMRAP in 20min:
20 Pull Ups
30 HR Push Ups
40 Abmat Sit Ups
50 Air Squats (to med-ball)
~ Must Tag-Off to switch

STAN ~ 3 Rnds in 20 min
Daliege & Ladick ~ 5 Rnds + 45 Reps (25 Push Ups)
Johns & tb ~ 5 Rnds + 112 Reps (22 Air Squats)

Actual CompTrain WOD for day was this:
BABS
3 RFT ~
10 Bar MU
20 Kipping HSPU
30 GHD Sit Ups
40 Wall Balls (20/14)

Will have to give that a go sometime...

And as a bonus... the CrossFit Open Dates have been announced...HERE
GET READY!!!

Losin' it...

Lost the write-up sheet...best I can remember:

Warm-Up

3 Laps (Nose Breathing)

5 Good AM's

5 Stiff-Leg DL

2 Laps

5 Back Squats

5 Elbows

1 Lap

5 Press

5 Front Squats

----------------

RUGRATS

Every 4minutes x 5 Rnds:

9 Burpee Box Jump Overs (24/20)

15 DB Front Rack Squats (50's/35's)

15/12 Cal Bike

~ Adjust Reps of exercises if it is taking you over 3:30 on first rnd...

Ladick ~ 3 Rnds of this and had to go...

Johns ~ Low back is hurting and she was done after 2 or 3...time to rest/recover

tb ~ Completed this (sort of...)

1 = 3:30 (Done w/ FS @ 2:05 / Bike took 1:15)

2 = 3:40 (Done w/ FS @ 2:10 / Bike took 1:25)

3 = 3:50* (Done w/ FS @ 2:35 / got to 12 Cals on Bike)

4 = XXX (Done w/ FS @ 3:05 / NO BIKE...REST)

5 = 3:20 (Done w/ FS @  / Bike took 1:05) 

ALL FS were Unbroken...

Soccer?!?!

Warm-Up
7min of Bearcrawl Soccer*
*EMOM = 5 Burpees

Shoulder Mobilize

OHS
15min to Work to a Heavy Set of 2

WOD
31 Clean & Jerks (95/65)
31 Cal Bike
21 Clean & Jerks (135/95)
21 Cal Bike
11 Clean & Jerks (155/105)
11 Cal Bike
6 Clean & Jerks (185/120)
6 Cal Bike

Over in Stevens Point for a meeting for WFCA (FB Coaches Association) so I had to try to get a workout in...
Luckily these guys had a 6:20AM class that allowed drop ins
Fiternal CrossFit was a great experience...
Great stuff!!!
Attitudes were high and everyone pushed each other and worked hard...
What else would you expect from an affiliated place...

tb ~ 245# OHS / 19:55 for time...
Was nice to get on an Assult Bike vs. what we have at WR...
NEED to get some bikes... Assult Bikes or Rouge, but need those types!!!

Workin' OUT...

Warm-Up
OTM x 12min:
1 = 5 Scap Ret + 5 Kip Swings
2 = 25s Russian BB Makers + 25s Warrior Squats
3 = 6 Burpees + 12 Abmat Sit Ups
4 = 10 Alt DB Snatch (light DB)
--------------------------
BB WU
-------------------------
SNATCH COMPLEX
5 Sets:
1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
------------------------
JUMP START
For Time:
60 D/U (120 singles) + 30 Alt. DB Snatch (55/35)
60 D/U + 30/21 Cal Row
60 D/U + 30 Toes-to-Bar
60 D/U + 30/21 Cal Row
60 D/U + 30 Alt. DB Snatch (55/35)

Later during 3rd Hour for TB
AMRAP in 2m:
Max Ring Muscle Ups
60s Rest
AMARAP in 2m:
Max Ring Muscle Ups


Daliege ~ 18:33 (120s)
Ladick ~ 15:15 (D/U & Singles mixed 2 laps vs. Row)
Johns ~ 19:47
tb ~ 14:44 / 20 Total (3-1-1-1-1-1-1-1) & (2-2-2-2-2)
Finshed Rows in 1:28/1:26
D/U were UB / UB / 20-20-20 / 40-10-10 / 13-14-13-10-10* Kept hitting toe on last round!