5 Rounds for time:
25 Push ups
19 Wall Balls 20lb
13 Back extensions
7 Thusters 95lb
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2104 Harvell Circle
Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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5 comments:
Another good one, Mike. That's the hardest WOD we've done for a while.
19:48 as Rx'd.
I'll be MIA for the next week.
31;11 20Lb wallball
23:51 20 lb ball 65lb thrusters
23:13 or 23:21(can't remember) 20lb ball 65lb thrusters
33:58 14lb ball 60lb thrusters...this was ROUGH!
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