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Today's WoD

  • 022815

    Saturday, 28th

    Warm – up – 

    “Giggle, not Cry”  – Tolly T. 

    From the ground up, rolling up with a lacrosse ball to wake up your muscles. From the arch of your foot to the last disc in the spine. On a semi-fast pace. 12 min Cap time.

    Hero WOD:

    (35 min Cap time.) Rx: 5-8 min Scaled: 8-12 min (my scaling) 


    30 rounds for time of:

    5 Wall Balls 20/14lb

    3 HSPU

    1 rep Power clean  Rx: 225/155lb – Scaled: 125/85lb 

     * Everyone has to finish the work out.


    Every minute past: 4 burpees

    (every sec. past the min round up)

    Fastest time:

    Voodoo Bands, more Lacrosse Balls should be here Mon-Tues.

    15:30/17:30 min to

    Active Yogi/Mobility or aka: Meatball Smash:

     RX: 25 min Active Yogi/Mobility Scaled: 15 min Active Yogi/Mobility 

    “And, I have my knee too.”

    - Coach Jen :) 

    * Everyone if you have softball or lacrosse ball, please bring it.