WOD 1/11/14
8 Minutes of Lumbar/Hip/Shoulder/Wrist/Ankle Mobility
A- Partner WU (1/11/14)- 3 Rounds of 30 Seconds Each: Burpee High 5/Leap Frog/Over Under
B- World Wide WOD 1 Helena= 3 RFT of: 21 USA K.B. Swing (24/16kg)/12 Pull Up/100 Double Unders -12 Minute Cap
C- World Wide WOD 2 Karena= 60 Sit Up buy in/AMRAP of: WallBall (20-10’/14-9′) in time remaining -5 Minute Cap
D- World Wide WOD 3 Grace= For Time: 30 Clean and Jerk (G2OH=any how) -6 Minute Cap
Helena 11:30 Rx
Karena- 57 reps Rx
Grace- 5:17 Rx
Great day today. Happy to see the small changes made to my athletes is making a difference. I forgot my Helena time it was about 8:32
Karena 58 reps at 20
Grace 3:17
Nice work to the winners. Matt crushed the scaled.
Can’t wait till you get back Coach Iz.
Helena – 8:55
Karena – 60
Grace – 5:14 @ 115, I think
I’m tired.
Those are some good times D.
Had a great time today! It’s always a good feeling to be around so many people who are so motivated and it was fun to watch other people kill these workouts.
Did these all scaled this year, hope them rx next year.
Helena: 7:44
Karena: 28 wall balls
Grace: 5:09