WOD 10/8

Performance – Week 6 of 8 Conditioning
A.
10:00 EMOM
3 Reverse Lunges /leg @ 135 lb, 95 lb
3 Power Jerks @ 135 lb, 95 lbs
B.
30 Burpee Box Jumps
30 KBS @ 24K, 16K
100 Double unders
30 KBS @ 24K, 16K
30 Burpees Box Jumps
*Time Recorded
C.
3 Rounds
20 Tic Tacs Total
10 Push-ups

Foundations
A. Back Squat 3 – 2 – 1 x 2
B. Push up Max Rep x3 Rest 2 mins

1 – 10 Ladder (After every min of work rest 30 secs)
DB Thruster
Burpee w/o Push up
Ring Row

“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” – Carl Bard

IMG_6549

Foundations – AM
Victor 22
Melanie 24
Adrian 15
Kai 18
Courtney 28
Daniel 14
Jim 18
Julia 23
Daniel 20
Dustin 22
Brandon 25
Robert 26
Meridith 14
Kirbi 25
Jannica 12
Corn Dog 15
Performance – AM
Jenny 12:15
Gage 10:58
Janet 14:09
Tineke 13:23
Jonathan 13:29
MegO 16:44
Ken 14:15
Carlos 12:52
Sarah 13:13
Ryan 13:42
Ivan 13:49
Jillian 11:29
Josh 10:50
Velvet 10:42
Dayna 11:22
Steve 15:00
Lisa 12:22
Jose 14:06
Silas 13:38
Michele 13:30
Ray 11:17
Ladies Class
Sydney 15:50
Jill 18:15
Mer 20:18
Foundations – Noon
Dustin 22
Daniel 20
Julia 23
Performance – PM
ERod 14:58
Page 9:56
Gil 15:00
Austen 12:56
Jeanette 12:42
Ryan 14:07
Kristin 13:56
Matt 14:21
Pam 15:08
KJ 11:39
Paul 12:54
Cassie 13:38
Kayleen 12:38
Kline 14:17 Rx
Nicole 11:29 Rx