Cheryl Polack - FGB 2007 - One of the first Women within CF East to get Level 1 Certified. Now...we are looking for Certs she doesn't have!!! Back in the early days...she would drive over to CFAI from Ocala! What a commitment!Warm Up:
250m Row
20 PVC Push Press - work on quickness!
11 Air Squat Jumps - open hips fast!
11 Spider Jumps (all 4's - jumping into air)
11 Back Extensions
4 Rounds
Sport/Skill: Shuttle Run
WOD: Helen on 'the sauce'
- 800m Run
- 11 KB Swings - 2 pood(men) - 24k women
- 6 Pull ups - holding a 10lb weight in feet
- 3 rounds
L2=24k men / 16k women
L3=16k men/12k women
3 comments:
Coach Lane,
What be the membership cost I would be looking at say coming in the afternoon around 5:30 to 7:00 using the gym Monday, Wednesday, and Friday. It would be for more than four months.
I am looking at alternatives right now.
Thanks
WOD: 15:10 RX exept I used the 20# vest instead of the 10# dumbell on pullups. I think I may be uncomfortable in the morning:)
P.S. Where are all the bloggers. No one is posting their times!
17:18 - 2 pood, but subbed Bruce Lee pushups for pullups.
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