WOD: 11/28/18

As posted last week, the Michael and Lindsy Zuniga family is still dealing with their loss of home in Paradise, CA.  If you haven’t had a chance to donate, please consider doing so with their go fund me page.  THANK YOU!

Strength/Skill/Stability
3-4 Rounds:
A) Front Rack Box Step Ups x 8 Each Leg
B) Dumbbell Bench Press x 8 Reps
C) Single Arm Ring Row x 8 Each Arm

Conditioning
2 Rounds:
40 Walking Lunges
20 Toes-2-Bar
100m Farmer Carry (1 inside lap)
10 Burpee Box Jump Overs

Auxiliary
3 Rounds:
A) Dumbbell Chest Fly x 8 Reps
B) Russian Twists – slow x 30 Seconds

1 thought on “WOD: 11/28/18

  1. GREG. 9:29
    ANTHONY. 10:40. 95
    HARLEY. 13:50. 55
    LUIS. 7:49. 70
    ARTHUR. 9:30. 50
    NEIL. 13:43. 70
    IVAN. 11:18. 53
    CARLOS
    CRUZ. 15:05. 53
    FIRE CHIEF. 12:45
    DAVID. 11:12. 70
    ERIN F
    KATHY. 11:41. 26
    EMILY. 12:13. 35
    HOLLY. 7:57. 53
    ANDREA. 11:45. 35
    MICHELLE. 11:26. S/26
    NATHAN. 14:10. 53
    SUSAN. 13:10. 35
    SABRINA. 11:48. 35/V-UP
    TONY G. 12:24. 85
    JC. 8;16. 53

    KEITH. 10:35. 70
    CHAD. 8:46. 70
    SEAN. 11:52. 53
    JAREMY. 9:58. 70
    PAUL. 🙂
    ART 12:45. 53
    PANYIA. 10:40. 35
    ALICIA. 12:50. 35
    MORGAN 🙂
    JEFF. 7:44. 70
    JEN. 726. 53
    AMANDA. 8:28. 35

    KATIE. 9:25. 53
    RON. 12:29. 70
    SUE. 10:03. 35/V-UP
    MONI. 10:09. 53
    TARA. 🙂
    KRISTIN 1046. 35
    PAUL V. 12:14. 53
    JIM. 11:40. 53/WB
    CHRIS H. 13:05. 35
    AMY. 8:53. 53

    MERISSA. 7:01. 53
    MAYO. 12:15. 53
    MAYA. 10:53. 44/?
    JUNIOR. 13:08. 70
    MARTIN. 15:06. 70
    AARON. 14:11
    SHAWN. 9:21. 53
    RACHEL. 13:20. 35
    MISSY. 10:42. V-UPS

    YESSENIA. 8:39. 53
    CHARISSA. 11:21. 35
    CAM. 9:14. 70
    RAQUEL. 11:19. 35
    JUSTIN. 8:37. 53
    REBECCA. 11:06. 35
    DAN. 6:40. 70
    GABE
    SUSAN. 13:47. MOD
    MARC. 8:22. 70
    RITU
    JESSCA. 9:36. 35

    CARLOS. 9:11. 53
    GERARD. 12:44. 53
    JANET. 12:02. 35
    JAZMIN 9:24. 44
    JEANNIE. 14:04. 35 STEP
    VERONICA. 14:06. 20
    FRITO. 7:55. 53
    RAJU. 13:13. 35
    ANDREW. 8:55. 70
    JULIAN. 8:30. 53
    SHANNON. 10:53. 25
    KAMI. 11:14. 35
    STACY
    SALLY. 13:30. 30
    VICTORIA. 7:30. 26
    CHRIS

    BRITTNEY. 11:00. 25
    KARA. 12:30. 25
    YER. 13:45. 35
    PAOLA. 12:30. 35
    GABBY. 14:30. 35
    ANGELICA. 15:40
    TINA. 12:40. 16

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