Strength/Skill Development
Back squat: 8, 6, 4, 4. Rest 2 minute b/w sets.
WOD
Complete 3 rounds of:
60s work/30s rest at each of the following stations:
Prowler push (140/90lbs. Turn every 20m. 20m = 1 pt. )
Overhead figure 8′s with turns every 20ft. (45/35lbs plate. Every 40ft=1 rep)
Row (Cals)
Sandbag get up right side
Sandbag get up left side
Post best BS @ 8/6/4, total score.
In the entire time I’ve been at crossfit I’ve never used the prowler. Finally!!
We have prowlers???? Where have I been?
Name BkSq 8/6/4 WODReps
John 135/185/215 127
Bill 125/145/155 ?
Denise 65/85/110 126
Ward 135/185/215 122
Susie 65/85/110 89
Rustan 135/185/225 ?
Tom 135/185/255 ?
Maggie 95/115/- 129
Brian 135/225/205 84
Sojourn 75/95/155 ?
Peter 95/135/165 125
Kirk 105/135/165(PR) 100
Jana 65/85/125 98
Shilpa 65/85/110 90
B. Foster 105/135/195 120
Robb 95/115/165 126
My bad…135/185/225, ?
so bummed that i have to miss today….i want to try to push that prowler with a smile on my face.
THAT was a freaking awesome workout. I’m sure K-Mart enjoyed every little bit of it, including the resurfacing of their parking lot.
Rebecca 50/80/110/115 114
Cherie 75/95/1159125×2(PR) 95
KK 95/135/185/205 121
Mado 65/85/105 106
Max 95/135/155 135
Dan F 115/155/185/195 117
Seth 115/155/185/215 88
Tina 75/95/125/135 96
ChristyMoo 65/85/115/145 86
Jamie C 133/177/197/217 120
Amber 115/135/145×2/140×2 124
Beth 95/115/125 87
Brooke S 95/125/155/175 115
Jess T 85/105/115/125 91
Callahan 75/95/115×2 91
Laura 60/70/75/80 80
Shankle 65/75/85/95 103
R.S. 185/205/225/255 102