Lift:

Back Squat
65% x5 reps
75% x5 reps
85% x5 or more reps

Today's WOD:

Run 1 Mile
100 Doubleunders
50 Squat Jumps
  
For time.
Time Limit: 20 Minutes

Warm-up:

  1. Jump Rope 2 Minutes
  2. Shoulder Swing x10

MOD:

  • Back Squat
  • Pose Running
  • Jump Rope
  • Squat Jump

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Travis D. 12:07 RX

John R. 16:08 RX

Special K. 17:45 RX

Steve L. 20:30

Joker 13:27 RX

Joslyn 18:26 RX

Standard 19:58

Brett S. 16:06

Marc 16:38 RX

BAMF 14:29 RX

OMD 9:17 RX

Kelsey 1920

Rick B. 13:06

Elisa 20:00

Luisa 18:45 RX

Ryan V. 17:12 RX

Michael J. 12:01 RX

Ashley D. 19:52

David L. 17:02

JOhn K. 10:23 RX

Sara 18:40

Sal 16:25

Matt K. 16:03

James 16:03

Lindsey 15:45

Professor 13:40 RX

Mitch 17:09 

Bug 19:41 RX

Sam D. 14:55 

Core B. 17:54 RX

Kim Possible 16:42 

Jad 20:00

Shann 18:34

Chevy 1:03 RX

Jenna H. 20:00

Alex B. 16:15

Tanner L. 16:40 RX

Kevin C. 20:00

Merrick S. 11:48 RX

Ashley H. 16:57

Matt H. 18:99

Traci B. 14:40 RX

Jeremy J. 15:23 RX

Brigette M. 13:05

Erin M. 18:55 RX

Cindy M. 19:10

Jason R. 16:22 RX

Dan S. 15:24 RX

Daniel R. 13:00

Liz H. 12:30 RX

Will J. 10:53 RX

Jimbo 11:20 RX

Chris K. 17:10

Lindsey B. 13:49 RX

Slash 17:48

MG. R. 18:18

Dave G. 13:08 RX

Lyndsey F. 19:40

Carnivore 8:49 RX (fastest time)

Harold R. 14:59RX

Firecracker 12:30 rx

Sonic 12:09 rx

James L. 10:52 RX

Andy O. 10:42 RX

Juju 17:08 RX

Collin L. 13:56 RX

Heather S. 14:02 RX

Aaron D. 16:32 

Brian C. 13:40

John M.  (godfather) 12:48 RX

David G. 14:21 

Elizabeth W. 20:00 

Paul H. 20:00

Ellyott C. 11:36 RX

Kari L. 12:21

Perry B. 12:05 RX

Jackie A. 17:30

 

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