WOD: 7/7/18

Strenth/Skill/Stability

Alternating EMOM for 12:00 –
Odd: 2 Front Squats
Even: 5 Back Squats
*Climb if possible, but must start with heavy working load.

Conditioning

400m Run
30 Box Step Ups w/Dumbbell (50/35)
30 Dumbbell Snatch
30 Pull Ups
400m Run
*For Step ups, reach full extension at top of box, but leave laces of trailing foot on front of box. I.e., these are a ONE-LEGGED movement.
[Advanced: Heavier Dumbbell + C2B Pull Ups]

Auxiliary
3 Rounds:
a) Good Mornings x 10 Reps
b) Snatch Balance x 2 Reps

If you have a new person(s) in your class, you must introduce yourself, be nice, and do your best to help them feel comfortable – or you must do a thousand burpees – your choice.  Be friendly.  Be positive. Work hard & smart.  Keep CFM great.

One thought on “WOD: 7/7/18

  1. DAN H 8:08 RX
    PAUL 10:49 RX
    HECTOR 11:05 RX
    ANTHONY DJ 9:36 RX+
    TONY 11:55 RX
    LUIS S 10:39 RX C2B
    MATT V 12:24
    DOMINIQUE 10:46 RX C2B
    ALEXA 9:50 RX C2B
    ANDREA 12:09 RX
    KATHY 10:42 (15)
    MICHELLE 10:54 (20)
    ARTHUR 🙂
    CHRIS 🙂
    RICH 13:04 RX
    RAQUEL 11:38 RX
    JESS 12:25 (20)
    BEATRICE 🙂
    LUIS L 🙂
    NEIL 12:26 RX

    ROBERT 14:53 RX
    MAYRA 13:18 (20/G)
    JULIE 10:57 (RR)
    ALICIA 11:08 (BIKE)
    SAIRA 12:40 (RR)
    PANIYA 12:37 (20)

    JEN 13:02
    MONI 11:57 (20)
    ROSA – GRACE 4:22 (85)
    KATIE 11:4 (20)
    SEAN 11:52 (35)
    MERISSA 10:58 RX
    DAVID S 10:30 RR
    JASON J 11:17 (40)
    SASHAE 11:40 (G)
    TROST 12:14 (RR)

    TRAVIS 9:48 (35)
    MAYA 14:17 RX
    CUTTONE 11:40 (SKI/C2B)
    DAVIN 12:40 (30)
    RON 10:47 (10)
    STEVE 11:52 (30)
    SUE 11:15 (ROW/20/RR)
    RANDY 13:20 RX
    TONY 9:51 (35)
    BECKA 10:57 (20)
    KAITLYN J 10:58 (20)
    ERIC B 11:30 (18)
    AMY 11:35 (25)
    KATELYN 12:52 (BAND )
    EMMA 12:35 (RR/15)
    DEMARIS 12:32 RX

    GUS 9:19 RX+
    ANDREW 11:32 RX
    MARI 12:356 (BAND)
    CAM
    KARA 13:29 (20/RR)
    SHANNON 11:58 (20/BAND)
    PAUL J 13:50? RX
    SHAWN 8:41 (35/RR)
    GINA 14:16 (20/BAND)
    TAMERA 15:06 (20/RR)
    AARON 14:14 RX
    JASON 14:40 (40)

    NICK R 11:56 (RR)
    MARC S 9:10 (35)
    ERIC A 10:30 RX
    RAJU 14:40 (20)
    SIERRA 15:25 (G)
    SUSAN 15:24 (G)
    ADRIAN 11:15 (35)
    CURT 13:37 (B)
    DUSTY 13:30 (25)
    CHARISSA 12:48 RX
    BETH 12:51 RX
    BRITTNIE 🙂
    PAUL 12:37 (G/B)
    CHRIS H 15:06 (G)
    JASMIN 14:04 (20)
    JASMINE 13:17 (RR)
    YESSENIA 10:54 RX

    HERMY 14:15 RX
    FRITO 10:02 RX
    RICHIE 9:35 RX
    MELISSA 14:30 (G)
    JEANNIE 14:48 (25)
    JAZMIN 10:50 RX
    JANET 16:30 (20)
    ASTOLFO 11:49 RX
    MARIO 14:20 RX
    RITU 18:32 *
    NATALIE 14:? (25)
    BLANCA 14:48 (20)
    SAM 🙂
    BELINDA 14:06 RX
    JULIAN 11:10 (35)
    CARLOS 13:30 (35)
    KAMI 14:56 (20)
    ALEJANDRA 15:15 RX
    IVAN 17:06 (35)
    CHRIS P 12:35 (20)
    JUAN
    JUDITH 12:34 (25)
    YING 14:15 (30)

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