 | WOD Blog |  |
Fri, Jul 10 |
| Jumpin Jack Flash | Isnt This Fran | |
Jumpin Jack Flash
Time
21-18-15-12-9-6-3
Cal Bike
Ring Rows
Push Ups
Box Dips
Tire Jump Out/In Squat
A/E: Start at 12
B: Start at 15
C: As written
D: Pull Ups, Bar/Ring Dips
| 100% |  | |  | 0% |
| Warren | 33:33 | D | | Stacey B | 33:34 | RX | | Landon | 34:04 | RX | | Micaela | 34:08 | C | | Janette W | 36:42 | C | | Joann | 41:52 | C |
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Isnt This Fran
Weight-Rx+
Deadlift 5x2
* Find a heavy 2 for the day
Metcon:
0-2 min: 21 Thrusters (95/65)
2-4 min: 21 Pull Ups
4-6 min: 15 Thrusters (115/95)
6-8 min: 15 Pull Ups
8-10 min: 9 Thrusters (135/115)
10-12 min: 9 Pull Ups
Rx+ AHAP
* Score is your last weight used*
**We are looking to complete each round in a minute to 1:30. Keep the sets to no more than 3-4. **
| 0% | | | | 0% |
| Warren | 157.50 Rx+ | Swod-315 | | James L | 135 Rx | 335 swod | | Naomi | 115 Rx | Rx SWOD 125/175/215/235/255 | | Brett A | 135 RX | 365 SWOD | | Micaela | 115 | Cleans instead of thrusters/ RR SWOD: 215 | | Tracy M | 80# | SWOD 195# |
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