110518

Attention: Please wear long socks and probably longer shorts or pants. We will be doing rope climb today and also on Friday.  Be aware that you might rip up your shin or inner thigh on the rope, although today there are only 3 ascents.



Wednesday


Jog 400m

Stretch/ Mobility

Ginger's Birthday Warmup: Start as a class

27 KB swing
5 muscle ups or 5 muscle up drills
18 Power Cleans 95/65
84 Double Unders (or 3 singles= 1 double under)
27 Pullups

Rest 5-10 mins/ stretch/mobility

WOD: For Time

25 Walking Lunge Steps
20 Pullups
50 Box Jumps, 20"
20 Double unders
25 Ring Dips
20 KTE's
30 KB Swings 2 pood/1.5 pood
30 sit ups
20 Hang Squat Cleans, 35/25lb dbs
25 Back Extensions
30 Wallballs 20/14lb
3 rope climb ascents

Russell Berger 9:57, Ken Gall 11:03, Kristan Clever 11:54 (1.5 pood, 25lb db, 16lb wb) Mike Giardina 12:24, Leah Polaski 13:41 (1.5pood, 25lb db, 14lb wb)

Meet for Dinner with Ginger around 7-7:30 pm around the corner at Squeal BBQ!