Workout: July 30, 2012

[caption id="attachment_2446" align="alignright" width="300" caption="It will feel like this."][/caption]

Girls Night

Pick a partner and dance:

Fran –  21-15-9 thrusters (95/65 lb.), pull-ups

Helen – 3 rounds of run 400, 21 kettlebell swings (55/35 lb.), 12 pull-ups

Diane – 21-15-9 deadlifts (225/155 lb.), handstand push-ups

Karen – 150 wall-balls (20/14 lb., 10/9 feet) – competitors all to 10 feet

Elizabeth – 21-15-9 cleans (135/95 lb.), ring dips

Nancy – 5 rounds of run 400 meters, 15 overhead squats  (95/65 lb.)

Eva – 5 rounds of run 800 meters, 30 kettlebell swings (70/55 lb.), 30 pull-ups

Pick your partner based on how your body feels and what movements you haven’t done in a while.

Competitors: pick the one you don’t want to do.

To go on the new and improved Scoreboard, all WODs must be counted by a partner with no-reps handed out as needed. Ask your coach about movement standards.

The Scoreboard had a crash and the data was lost. Please re-input your previous scores – or just re-do the workouts and establish new PRs.


Skate Skiing in the Dark?

We head to Mount Evergreen and ski under the stars, then plink some targets at the Lake of the Woods Gun Club.


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