WOD 9/25

Performance – Week 4 of 8 Strength and Aerobic Base
A.
20 Minutes Alt. EMOM
Even: 5 Thrusters
Odd: 1-5-1 CTB Pull-ups Ladder
*Thruster weight recorded

B.
2 Rounds
800 M Run
20 Rings Rows
Rest 2:00
*Best 800 M Split Recorded

Foundations Test
Skill:
Handstand

A1. DB Push Press  x10x4 (Hold 10 secs OH POS last rep)
A2. DB Lawnmower Pulls  x8x4
A3. DB Tic Tac x20x4

Test
Mile Run

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”  ~John F. Kennedy

WOD1

Foundations – AM
Kelley 10:26
Chad 7:42
Adrian 9:29
Courtney 8:11
Melanie 9:26
Dawn 9:42
Emily 7:59
Kenyon 13:44
Gilbert 6:33
Casey 10:50
Corn Dog 11:37
Meridith 8:33
Performance – AM
MegO 40 4:29 row
Kristi 65 3:56
Shelby 75 3:22
Mitch 75 3:38
Red 45 4:52
Janet 55 3:26
Carlos 75 3:20
Ivan 135 3:24
Humberto 45 3:38
Jillian 55 3:52
Tow Matt 95 2:58 row
Dayna 65 3:39
Jose 95 3:54
Sarah 45 3:52
Silas 75 3:36
Mercy 55 5:26
Performance – Noon
Mer 65 3:46
Avtar 50 3:27
Dallas 95 3:16
Ganesh 95 3:10
Jared 95 3:08
Andrew 75 3:57
Tanner 75 3:51
Foundations – PM
Jessica
Kelcey
Kristine
Julia
Aaron
April
JRod
Daniella
Lauren
Performance – PM
Taylor 65
Ian 135 2:28
Gil 85 3:11
Velvet 55 3:38
Morgan 55 4:07
Ed 85/65 4:06
Jeanette 35 3:34
Keith 95 3:26
Andy 75 4:43
Andrew 3:11
Emmy 35 4:35
Melissa 35 3:35
Seltman 65 3:33
Chandler 1 40 4:14
Chandler 2 95 3:19
Carolyn 25 4:22
Rebekah 55
Madison 65 4:00
Heather 35 3:45