Alpha WOD 1 – Juwan:
Row 250m or Run 200m
10 Shoulder to Overhead
30 Plank Hold
Row 250m or Run 200m
10 Shoulder to Overhead
30 Plank Hold
Alpha WOD 2 – Emily:
Row 250m or Run 200m
10 Overhead Lunge with Plate
10 Sit Ups
Alpha WOD 3 – Teddy:
Row 250m or Run 200m
10 Kettlebell Deadlifts
10 Burpees
Alpha WOD 4 – Helena:
Row 250m or Run 200m
10 Box Jumps
10 Ring Rows
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Amy Zynda
Basement squats
Round 2 of Smolov, week 1, day 3 Also took some kids on a nature hike.
6
0
Andy Glawe
11:36 garage WOD
400m run 15 hspu 400m run 15 squat, 45# 400m run 15 pull-up 400m run Rest 5 min, 20min emom c&j @ 155# (70% 1RM)
8
0
Jim Koehler
completed 3 of 4 wods.
8
1
Not bad for someone who was just walking in to make a donation. 😄
Paul Mantz
All 4 WODs done. Got a little dicey with my lower back about half way through. Still a good time.
8
0
Theresa Rosenquist
Juwan! Emily! Teddy! Helena!
J: 5×, E: 5×, T:5×+1 burpee, H: 5×+150m
8
0