Mel doing the Warm-Up: 500m Row
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*Julia on her ball slams and Gen finishing up her push ups
WOD:
100 Air Squats
90 Double Unders
80 Push Ups
70 GHD Situps
60 Jumping Pull Ups
50 Thrusters (45/65)
40 GHD Back Ext
30 Box Jumps
20 Ball Slams
10 HSPU
"There are no traffic jams along the extra mile" -Roger Staubach
Abs:
1 min Hollow Rocks
1 min Plank
1 min Side Plank
1 min Side Plank
x3
Run 800m x2 (1 mile)
RESULTS:
5 pm class-
Julia
Britt
Tammy
Shannon
Mike
Joel
6-7 pm
Darin 24:12
Gen 27:53
Timmer 33:02
Jamie 36:39
Mel 43:04
Stacey 46:01
hahaha Great job CFO...CFWilmington did this one just 2 days ago...killer WOD!!!! I have decided that you know how you have sister cities...we have sister boxes!! CFO and CFW friends for life!!!! Keep up the great work! AND GET ON THE SITE EVERYDAY>>>make comments and encouragments!
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