WOD 2/17

Buy In/Cash Out
3×10 DB Ext. Rotations

3 Sets
Powell Raises x10/arm @30×0
Split Squats x10/leg @30×0
DB Extensions x10/arm @30×0
1:00 Rest
*Transition straight into each movement

then…

5 Rounds
1:00 row @ 90-95%
1:00 Rest
1:00 Side Plank Hold (:30/side)
1:00 Burpees @ 90-95%
1:00 Rest

The harder I work, the luckier I get. -Samuel Goldwyn

Stress the 900 lb Gorilla in the room
*Post thoughts to comments

Announcements:
IT’S TIME FOR SPRING CLEANING AT CFA!  Take your jackets, gloves, water bottles, shirts, pants, shorts, sunglasses, etc. home, or they will be donated to Goodwill.  We will be making donations on February 27th, so you have until the 26th to take it all home.  Jump ropes can stay at the gym, but they need to go on the jump rope rack (if you don’t want your rope mixed with the masses, please take it home.)

AM Results
9 AM 139 (Knee)
Kirk 185 RX
Jable 147 Rx
Nick 218 Rx
Mikey 154 Rx
Jerry 176 Rx
Walker 137 Rx
Ally 178 Rx
Blake 181 Rx
PM Results
Mark 105 Rx
L.G. 106 Rx
David 189 Rx
Amy 100 (Sprawl)
Leigh 167 Rx
Colleen 131 Rx
Cody 211 Rx
Winner 131 Rx
Jordan 117 Rx
Nugget 220 Rx
Betsy 147 Rx
Kristin 137 Rx
Debbie 90 Rx
J.V. 110 Rx
“G” 130 Rx
Alex 160 Rx
Cara 107 Rx
Lana 116 Rx
Kavi 140 Rx
Veronica 77 (Sprawl)
Anthony 136 Rx
Andee 124 Rx
On Ramp
Sabin 3:20
Heidi 3:55
Liz 4:18
Jennifer 3:56
Ross 4:27
Suzi 5:30
Randy 4:47
Ryan 4:27