Thursday, December 21st, 2017

 

WARMUP
2 Rounds: 10 Hip Extension of GHD, 10 Single Leg KB Deadlift (5 each side)

 WOD
Row 750m
30 Wall Balls (20/14#)
20 Power Clean
Row 500m
20 Wall Balls
15 Power Cleans
Row 250m
10 Wall Balls
10 Power Cleans

L1: 95/65#, L2: 115/75#, L3: 135/95#, L4: 155/105#

Core Down
3 Rounds:
1:00 Plank + 10s Superman Hold

MOD
Aimee O 1544
Portia 2513
Angie 1530
Erin 1645
Barb 1808
Amiee 1754
Robert L 1800
Rebecca 1548
Bre 1339
Amber 1723
Joanne 1931
Hollywood 1959
Jewels 1500
Michael 1942
Kevin 1358
Nate 1540
KK 1636
Jerry 1600 Welcome!

L1
Richard 1657
Christine 1738
Christy 1639
John A 1656
Dave 1905
Annie 1922

L2
Best 1655
GLord 1652
Erika 1708
Zach 1750
Aimee F 1655

L3
Max 1813
Sully 1702
Special K 1522
6’9″ 1512
Bill H 1535
Terra 1645
Kyle G 1500
Ren 1400

L4
Garza 1547
Kanon 1642
KTrow 1354
PDiddy 1436
Big Ben 1627
Jared 1347
Cates 1627
Kapitan 1624
Max L 1342
DLay 1317
Bill F 1251
Mere 1359
Bob 1435

ENDURANCE

6 Rounds:
Row 250m
10 Wall Balls (20/14#)
10 Power Clean (95/65#)

Core Down

3 Rounds:
1:00 Plank + 10s Superman Hold

Brett 1244
Trina 1553m
Mandy 1736
Jon S 1517
Shaq 1357
Ashleigh 1611m
Amy B 1655m
Jen R 2353 105
Shannon 2245
Aaron 2100
Robin 2224 95
Megan 1637 85
Beth 1941
Natalie 1755
Alan 1850
Melanie 1757
Chris 1503

About the Author
2 Comments
  1. Heim Reply
    Now THAT'S a WOD! I just wish I was 100% and Longo was still around to do it with!
  2. PDiddy Reply
    It was definitely a tough one.

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