Another beautiful day upcountry! Well, at least for those of us who are not affected by the vog!
8 rounds of 20:10 (scaled for newbies to 6 rounds):
GHD sit ups
Super effort from newcomers Trudy, Bob and Amber. Sara ceases to amaze me! Claudia, Deb and Tracey, you are awesome! Lyn and Maurgana are getting so strong. And last, but certainly not least, Sheila is our show pony!
Welcome to our visitors from CrossFit Valley Park in St. Louis, MO, Mike and Jennifer! Also Devin, Erin’s son, joined us this morning. Devin you ROCK!
3 rounds for time:
5 dumb bell get ups (each side)
10 pull ups
20 OH walking lunges (10 each arm)
Devin: 14:45 (8# get ups, dead hang pull ups, 8# lunge)
Sheila: 15:55 (6#, blue band, 8#)
Karen: 18:30 (6#, blue! 6#)
Mike: 18:46 (10#, kip, 20#)
Jennifer: 19:27 (6#, blue, 16#)
LIsa: 19:20 (4#, green, 4#)
Erin: 19:29 (4#, green, 4#)
Lyn: 19:34 (5#, green, 10#)
Sara: 22:21 (scaled bleachers, 2 rounds, 4#, dbl blue, 5#)
Kaye: 17:38 (5#, kip, 10#)
Great workout everyone!!
We warmed up with skill work doing hang cleans and power cleans.
Then we did an interval WOD, 2:1 x 3 Jump rope (2 minutes on, one minute off)
Followed by a strength WOD of 3 rounds:
15 power cleans
15 back squats
15 pull ups
Pictured: Back row, L to R, Claudia, Angie, Erin, Bob, Deb, Tracey, Front row, Sara, Maurgana and Lisa. Not pictured, Sheila.