Tuesday, March 13 WOD 031312

Mobility: Hips and Heel Cord

Skill: Pose Running Drills

WOD:  Fitness Re-Test #5

  • 800 meter run
  • 21 Thrusters, 75/55lbs
  • 21 L Pull-Ups

Cash-Out:  Do 1, 2, 3, 4, 5 rep rounds for time of…

  • Wall Ball, 20/14lbs
  • Burpee
  • Tuck Jump

Results: Name WOD Cash-Out
5:30am Caroline 9:28 2:45
Jerry 8:38 2:40
Dave 9:53rx 2:25rx
Tina 9:20 2:45
Matt K 10:12 3:42
7am Will 6:27rx 1:31rx
John 8:18 3:16
Paul 7:21 4:10rx
Patty 7:21 3:05
5pm Justin 8:21 1:56rx
Ryan 10:30 2:28rx
Shelly 10:30 3:17
Gregg 11:00 2:55
ReRe 12:03 4:09
6pm Meg 10:51ba a2:41rx
Merya 11:58 2:54
Dan 10:10rx 2:36rx
Gina 10:49 4:26
Louie 9:40 2:55rx
Joe 11:30 3:35
Emily 8:58 3:17
7pm Caps 8:22 1:45rx
Jamie Z 8:47 1:40rx
Brody 9:58 2:27rx
Erin 10:23 2:08rx
Kris T. 10:22 2:41rx
Danielle 11:41 2:57
Malaika foundations
Zakiya foundations

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CFA Coach Fun Facts

Claim to Fame: Unofficial IPA Amateur Bench Press Record holder at one time-585lbs, my uncle is a famous stuntman, finished the Tough Mudder without crying, and funniest guy at the box (self proclaimed).

Coach DeFalco

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