WOD 11/11
Pull-ups Clinic or 3 x Max Rep Deadhang Pull-ups
then…
6 Rounds
:30 Right Leg Split Squat w/DB’s in a suitcase position
:30 Left Leg Split w/ DB’s in a suitcase position
:30 Flutter Kicks
:30 Rest
M=35 lb W=20 lb
Split Squats via Catalyst Athletics
Worry only about the things under your control, the things that can be influenced and changed by your actions, not about the things that are beyond your capacity to direct or alter. -Charles E. Hummel
Announcements:
– To celebrate the culmination of the Paleo Challenge we’ll be hosting a Paleo Potluck Dinner @ 1:00 PM on Saturday at CFA Headquarters (4529 Corran Ferry Loop), We will be taking post Paleo Challenge pictures either there, or at the gym on Saturday.
| AM Results | |||
| Mike | 35 Rx | ||
| Kirk | 31 Rx | ||
| Shauna | 39 Rx | ||
| Andrew | 40 Rx | ||
| Ray | 31 (20 lb) | ||
| Jerry | 30 Rx | ||
| Rob | 45 Rx | ||
| Lyzz | 44 Rx | ||
| Kristin | 3:31 (Single leg Step, Ring Rows) | ||
| JJ | 36 (20 lb) | ||
| Amber | 37 Rx | ||
| Tow Matt | 35 (30 lb) | ||
| Kiehler | 42 Rx | ||
| PM Results | |||
| Big Matt | 33 (30lb) | ||
| Heiny | 46 Rx | ||
| G. | 40 Rx | ||
| Claire | 46 Rx | ||
| Blake | 47 Rx+50lb | ||
| Winner | 35 (15lb) | ||
| Betsy | 53 Rx | ||
| Stacey | 62 Rx | ||
| Courtney | 35 (15lb) | ||
| Jables | 38 Rx | ||
| Ally | 46 (15lb) | ||
| Tristy | 53 Rx | ||
| Aurelia | 34 (12lb) | ||
| Dave | 42 Rx | ||
| OJOE | 31 Rx | ||
| Matt M. | 35 (20 lb) | ||
| On Ramp | |||
| Heidi | 6:25 | ||
| Akins Group | |||
| Amanda | 3 | ||
| Jamie | 5 | ||
| Linda | 4 | ||
| Chris | 5 | ||
| Melinda | 4 |