chris
April 20, 2011

Helen

3 rds
400m
21 OH Swing
12 Pull Ups

Skills: 3 rds
50 ft OH Walking Lunge (45lb plate)
10 DB Push Press
10 Slam Ball

Wednesday Night Beginners “Capture the Flag”

Great crew on a finally warm night

#1 Scout: Bends & Thrusts /  Squad: Lying JJ’s

#2 Scout: Tire Flip / Squad: Air Squats

#3 Scout: Walkabouts / Squad: Pikes & Lsits

#4 Scout: Weight Shuffle / Squad: JJ’s

#5 Box Jumps / Squad: Walking Lunges

#6 Plank Walks / Squad: Bicycle Crunches

# 7 Scout: jumping jacks / Squad: Skaters

chris
Comments
  • Melissa Hazlett
    Melissa April 20, 2011 Reply

    I LOVE slam ball! Just sayin’….

    • matt April 20, 2011 Reply

      Now that’s a phreak!

      • Melissa Hazlett
        Melissa April 20, 2011 Reply

        Takes one to know one! 🙂

        I also like sledge hammer swings…

  • Chrissy (newbie) April 20, 2011 Reply

    Thanks all! I had a great time today. Will be feeling it tomorrow… (or maybe tonight even.!)

  • scott April 20, 2011 Reply

    uhhhhh…

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