Jess
WARMUP
10:00 Minutes
30 Jumping Jacks
20 Alt. Single Leg RDL
10 Small circles forward
10 Big circles forward
10 Small circles backwards
10 Big circles backwards
10 arm swings across the chest
10 arm swing up and down
5 Inch worms to pushups
followed by- with workout weight:
5 Clean and Jerks
100 Meter Run
8 pull-ups
5 Burpees
WOD
GLEN
30 Double Dumbbell Clean and Jerks (50’s/35’s)
1 Mile Run
50 Pull-ups
1 Mile Run
100 Burpees
Post scores to comments
MODIFICATIONS
RUN
2k Row
4k Bike Erg
1,600 Meter Ski Erg
100/75 Calorie Assault or Echo Bike
60 burpees
PULL-UPS
Reduce Rep
3 Minutes of Practice
60 Ring Rows
30 Strict Pull-ups
Dual Dumbbell Bent Over Rows
Renegade Rows
Odd Object Bent Over Row
Box Brief:
Wednesday Yoga:
https://us02web.zoom.us/j/83838751219?pwd=SkVTRnArYTlXSUtDaVg4dXVBUkdyZz09
Friday Sip and stretch:
https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09
CrossFit Division 
I love Glen! 41:50. Renegade rows were subbed for pull-ups. Changing in and out of outdoor gear was a great time to catch your breath.
Nice Meghan! Lots of running in this one for you!
Running wasn’t in the cards for Team JJT so we did 2 different wods instead:
“Megan”
For Time: 21-15-9
Burpees
KB Swings
Double-Unders
“UnMegan”
For Time: 15-12-9
Wall Balls
Box Step Overs
Hang Power Cleans
Finished Megan in 5:49 using 35lb KB and only going to shoulder height.
Finished UnMegan in 6:20 using 14lb Wall Ball, box at 20″ and 35lb dumbbells
Reverse order for me, otherwise same setup.
Unmegan: 6:10
Megan: 7:00
Same, ‘cept jumping jacks for skipping and 95# barbell cleans for db cleans
Megan 6:28
Unmegan: 7:43
Sun’s out so I sucked it up and did the runs (even though I’d truly prefer the extra 120 burpees)
25lbs DB
40:08
Way to go Juli, as much as we both know how much you LOVE running, the nice weather makes it a little more manageable.
25# DBs C&J
2000m Row 7:39.5 – 1:54.8 avg/500
25# DB Renegade Rows
2000m Row 7:24 – 1:51 avg/500
100 Burpees
32:49
I really liked this one, came off the rower a bit slow going into the burpees. My last 500m split was 1:44.4, I have a goal of a 7 minute 2000m row.
Yes Ken! 7:00 2k is very attainable
8k hike with Yolande in the glorious sun!!
Awesome Stacey. Beautiful day for a nice long hike.
Thank god for a rest day tomorrow!
Rx -35:28
Way to go hitting this one as is Kouf. Rest up!