Today Mike finished his Foundations workshop and we decided he didn't need the last day.  When you do it four days in a row and already have experience with many of the moves you don't need a review.  Besides he worked really hard this week.  He deserves a three day weekend of rest, and get ready for next week!

Elizabeth and Teresa also hit it hard.  

Today's WOD:

  • 24'' box jumps
  • 24kg kettlebell swings
  • 75 pound sumo deadlift high pull 
  • 21-15-9 reps for time

Warmup:

  • 10 Pull-ups 
  • 25 doubleunders 
  • 20 abmat sit-ups 
  • 25 air squats 
  • 3 rounds

Times:

Elizabeth & Teresa were scaled and in sync most of the WOD: 20:30

 Teresa on the AbmatElizabeth cranking them out.

But it was all worth it!


Elizabeth doing doubleunders from Greg Keeter on Vimeo.

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