Row-T2B-Front Squats/Handstand Skill Work

Friday May 5, 2017

:-) Happy Birthday Julia P :-) :-) Happy Birthday Sherrise :-)

WOD 500 m Row 25 T2B 500 m Row 15 Front Squat 115/85/65 500 m Row 15 Front Squat 115/85/65 500 m Row 25 T2B 500 m Row

Handstand Skill: 5x5 Headstand Press. Using up to 3 abmats or a box start in headstand and press up to top of handstand. 12 Negative Press Lower 2-3 second descent. On gymnastic mats, slow descent into a headstand. No push back up, just slow descent. 5x10 Parallette Dips

Warm Up: 2 Laps Jog around Rig 1 Lap High Knee Skips 1 Lap Butt Kicks Broad Jump to turf 15 Air Squats Bear Walk to White Board 5 Burpees Lateral Band Walk up/back Scap Pull Down then Shoulder Mobility

5:00 Mercedes 65 22:47 Kate 45 k2E 19:07 Cyndi 85 K2E 20:00 Tim B Rx 19"47 Katie Rx 19:49 Gary S rx 18:22 Mike F Rx 18:30 Rachel L 55 19:58 Jim L Mod 20:55

6:00 Jose 95 19:36 Joe V Rx 19:02 MKMC 65 19:20

7:00 Matt G Rx 23:14 Curtis Rx 17:21 Marcia Mod 15:20 Pedro 95 21:35 Leanne 65 HKR 21:51 Faarooq 85 20:29

9:00 Gage Run HKR 115 17:07 Corinne Run-Row HKR 65 19:38 Lynne Run HKR 65 21:12 Jess C Row Rx 20:09 Old Style Row HKR 75 22:31 Ace Row HKR 115 21:52 Phil Row Rx 19:12

10:00 Ed O Mod 17:57 Malopy Rx 15:33 Meghan Run 20 HKR 21:00 Jaymi Run Rx 15:44 Meghan T 55 HKR 17:46 Mel T Mod 19:54 Jack Run 95 16:10 Kristy Run 85 16:12 Murph Run 95 18:35 Erin G 85 21:01 Eddie Rx Run 15:07

4:00 Kate Rx 20:42 Sink Rx 21:29 Julie 75 22:44 Tommy Rx 18:30 MKR 20:38

5:00 B rad Rx 16:00 Patrick Backsquat 95 16:19 Ian Rx 19:34 Tom 75 21:02

6:00 Lori Rx 19:17 Jail 55 lunges 20:45 Mike Row-dips-pulldowns 23:36 Tim row 45 22:19 Matt Rx 18:38

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