Strength/Skill Development
A1. Sumo deadlift 7, 5, 3, 5, 3
A2.Weighted ring dip 7, 5, 3, 3
WOD
Complete 3 rounds of:
400m run
15 pull-ups
20 push-ups
25 squats
for time.
20 minute cap…modify as needed.
Post best SDL & ring dip x 3, overall time with any modifications.
Name SDLx3 WRDx3 Time
Ward 225 30 13:42
Angela 160 bw 16:49(10 pushups/rd)
John 245 45 12:25
Susie 165 neg 12:01
Denise 165 neg 14:57
Frank 225 bw 16:57
Dan F 275 45 12:10
Tom 295 53 12:25
KD 180 neg 13:40
Eva 180 neg 14:07(ecc)
John K 195 35 13:22
Rick – - 11:18
Rustan 280 – 10:40
Jana 165 – 15:42(RingRows)
Phil K 195 25 16:51
Kirk 215 – 15:36(ringrows)
Phil B 205 – 15:12
Tom H 249 25×3 16:00(ringrowslastround)
Seth 195 35 17:02
Shilpa 165 – 16:26 (ringrowslast4pullups)
Tina 165 5bardips 16:21(rx’d)
KK 300.4(PR) eccdips 15:24(ringrows)
MCK 165 dips 15:18(ringrows)
Evan 300 – 14:40
Joel 305 – 14:18
Katie 195 7BWbardips 11:40
Anthony 275 18#x5 16:21
Robert F 305 35×2 12:40
Corey – - 9:41
Jove – - 12:43
Ginna 155 20ecc 11:14(PR)
Holland 215 62×3 13:00
Sarah D 160 3bardips 16:41(ringrowsforhalf)
Beth 135 4bardips 17:02 (pullupsx3/ringrowsx12)
Jess T 173 ecc 16:56(ringrows)
Shankle 173 ecc 17:18(ringrows)
Brooke S 205 ecc 20:42 (ringrows)
Thanks for the shout-out! It was such a blast! Thanks to CFA & SAC for keeping me in the game and giving me the strength, speed, and confidence to get such an awesome PR!