Jack did the "Speal Special" today.
7 Burpee Box Jumps (24")
12 OHS (75lbs)
5 rounds for time
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| After his WOD, he did some kipping practice. This turned out to be a PR! He did 26 in a row without coming off the bar. |
DB and Renee came by for more today. DB did a version of the fight gone bad style WOD and Renee had her second on ramp WOD today. She did:
10 Ab Mat Situps
10 Walking Lunges
10 Hip Extensions
5 rounds for time
DB's WOD:
3 rounds of
1 min. Wall Balls (20lbs)
1 min. Ab Mat Situps
1 min. Pushups
1 min. Squats
1 min. Airdyne (calories)
-1 min. rest-
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| Rocket decided he didn't like my board today so he erased half of it with his tail! |
For the rest of the crew, today's WOD was:
400m run (450m)
50 Squats
4 rounds for time
This one was killer!!! By the end of this workout your legs are definitely tore up!
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| The Mad Paleo Master!!! |
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| Matt is getting his grill on! He makes some pretty awesome steaks! |
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