WOD 4/20

Overhead Squats
3-3-3-3-3

then…

15-12-9
KB Swings (32K, 16K)
DB Thruster (55 lb, 20 lb)

*The recommended weight for the ladies has been changed from 35 lb to 20 lb.   

Our growing softness, our increasing lack of physical fitness, is a menace to our security. 
-John F. Kennedy 

Great Paleo Recipes

gsxvbl1090419

Can you find one of CFA’s very own???

AM Results          
    1 2 3 4 5 MetCon
Rob   75   80   85   90   95   5:49 (24K, 20 LB)
Blake   75   85   95   105   110   8:27 (16K ROM, 35 LB)
Kristin   65X2   60   65   70   75   4:43 Rx
PM Results              
    1
2 3 4 5 MetCon
Jessica (FS)   70   95   115   120   125   3:11 (16K, Squats x2)
Andrew   90   100   105   110   110   4:44 (24K, 20 lb)
Tristy   85   95   105   115   120F   3:29 Rx
Stacey   85   95   105   105×2   105×1   3:23 Rx +24K
Betsy   45   55   55   60   ?   3:31 Rx
Michael   85   95   105   115   125   7:53 (24K, 35 lb)
Ashley   50   55   60   65   70   3:58 (12K, 15 lb)
Seth   95   105   110   110   115   3:57 (24K, 20 lb)
Sherman   115   125   130   130F   130   7:06 (35 lb)
Megan   50   60   70   85   95F   3:59 Rx
Aurelia (ROM OHS)   PVC   PVC   15   15   15   2:57 (15 lb, 10 lb Push Press)
BWODs:                        
Ana   4:10   (40 Squats, 500 M Row)        
Sunny   4:24   (40 10 lb Wall Balls, 500 M Row)