Tuesday, December 4 WOD

CFA Warm-Up: 2 rounds (min 0-5)

Mobility: Hips (min 6-10)

Skill: Review Split Jerk, set up for wod (min 11-19)

WOD: Split Jerk 1-1-1-1-1-1-1 (min 20-34)

Cash-Out: For time…(min 40-52)

  • 200 m Run
  • 15 Thrusters, 115/75lbs
  • 10 Pull-Ups
  • 400 m Run
  • 10 Pull-ups
  • 15 Thrusters, 115/75lbs
  • 200 m Run

12 minute hard stop

Cool Down / Stretch (min 53-60)

Results: Name WOD Cash-Out
5:30am Deanna 90 9:29
Ali 100 8:27
Meg a.m. 90 8:27
Alyx 45 9:30
Julie n/a 7:57rx
Christian 115 8:10
Dave C. 185 6:39rx
Will 250 5:25rx
7am Holly 130 7:41
Kevin 175 6:56rx
Erik N. 145 6:16
Dan V. 65 5:55
Jt n/a 6:09rx
Paul R. 165 8:02
5pm Dan S. 145 10:06
Chris P. 245 6:07rx
Wilson 175pr 11:09rx
Brandon 135 8:45rx
Tony 275 5:45rx
Linda 95 8:51
Greg H. 175 9:31rx
Danielle 95 10:10
James 175 52 reps
David 115 11:50
Mary S. 65 9:44
6pm Paul 185 8:31rx
Kate 95 9:26
Rich 185 7:12rx
Steph 100 8:16
Kris T. 125 11:26
Gladys 75 10:58
Meg p.m. 100pr 11:43
7PM John A. 145 12:02
Jill 75 11:35
Danielle 100 11:31
Tyler 155 11:23rx
Terry 175 6:56rx
Heather 115 10:24
Elissa 125 10:38
Chris S. 275pr 7:29rx
JZ 155 8:11rx

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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