Daniel keeping the Saturday morning crew moving.
Warm-up
Complete 2 rounds NFT with 8-12 of:
DB Thruster
Pullup (Adv: C2B)
Med ball sit-up
Strength/Skill Development
Complete 3 rounds of A1/2:
A1. DB Reverse Lunge @ 2011; x 16-20 alternating legs
A2. Hip extension x 8-12 w/1s pause at top (Add load as able)
Rest 1 minute
WOD
Complete 3 rounds of:
200m run
20 squats
10 Toes to bar
for time.
Rest 4 min
Complete 3 rounds of:
200m run
10 burpees
for time.
Post best DB rev lunge x 20, overall time minus the 4 minutes rest.
Coach Daniel cracks a mean whip
Name DBRLx20 Time(-Rest)
John 45 11:32
Scott 30 13:20
Denise 30 13:18
Roderick 35 11:40
Susie 30 12:25
Julie 30 13:27
Ward 35 12:08
Dan F 45 10:23
Rustan 45 8:45
Erin 30 9:08
Kirk 30 12:04
Katie B 35 12:50
Matt T 20 11:45
John K 35 12:19
Peter 35 11:35
Jana 20 14:19
Phil B 35 12:54
Shilpa 35 12:20
MCK 20 13:47
KK 30 13:08
Rando 35 10:51
Carly 20 15:38
Matt W 65 11:40
Tina 20 13:28
Sam 40 13:31
Joel 50 11:35
Jes G 20 16:09
Robert 35 10:41
Max 20 10:05
Tarah 25 14:58
Anthony 40 11:35
Corey W 45 11:48
Aaron P 40 12:07
Jacob K 35 12:11
Hadley 15 15:09
Holly 10 12:32
Jess T 30 14:48
Josh 35 13:49
Brooke 30 17:47
Beth 30 15:06
Shankle 30 13:06