Warm Up-
5 Pull-ups then 50 KB swings 70#
every minute you have to do 5 more Pull-ups until you finish the 50 KB Swings
Group WOD
5 rounds for time
15 Deadlifts 135#
12 Hang Cleans 135#
9 Front Squats 135#
6 Push Jerks 135#
Post times to comments:
22 days to Sectionals/83 days to Regionals
Lookin REALLY good there Miss Amy B!!!! 🙂
that warm up is insane…….sorta sorry I missed today, but i was just so bloody sore from yesterday that I didn’t see the point ……hope you guys had a blast.
Thanks Joanna…I was a little scared before the workout in hopes to finish it before 30 min max time came up and I did in 25:30.
I did this one based on 50#…the warm-up sucked, that is all I am saying about that one 🙂
Amy – What’s with the fancy new workout outfit and hairdo? I thought it was Tom’s B-Day this week not yours.
Catherine’s form is looking real good!
This looks like a fun warmup/workout. Sorry I missed this one. I was out at Hyperfit cheering on our MCCF competitors JPM and Carey through four grueling WODs back-to-back. Way to go you two.
Hey…. I think Tom did buy those for “him”….. Amys a little “crossfit hottie” now…. 😉
Well, I have worn the workout attire before…just sayin…and from behind my hair may look nice but I look frightful from the front 🙂
Ironically, Tom DID buy the pants for me…thanks Terry, I need to get a shirt that says “crossfit hottie” now..LOL!