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.
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)
Rest 5-10 mins/ stretch/mobility
WOD: For Time
25 Walking Lunge Steps
50 Box Jumps, 20"
20 Double unders
25 Ring Dips
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!
5/17/2011 11:17:15 am
HAPPY BIRTHDAY GINGER!!
5/17/2011 12:21:09 pm
happy birthday ginger!!!!i hope you have a great day!!!!!
5/17/2011 09:18:37 pm
Happy Birthday, Ginger!
5/17/2011 11:51:11 pm
Happy Birthday Gingaaa.
5/18/2011 12:12:13 am
Happy Bday Ginger! Hope its a great one!
5/18/2011 02:22:46 am
Thanks everyone!!! Sorry for the hardcore warm-up:)
5/18/2011 06:49:49 am
Happy Birthday Ginger, I will probably come stinky... sorry
5/18/2011 09:56:49 am
happy birthday ginger! see you at squeal! yippeeee!
Comments are closed.
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