Marsha
Warmup
3 Rounds
12 Bodyweight RDLs (total)
4 Pushups to Downward Dog Pose
:30 Handstand Hold or Plank Hold
WOD
30-24-18: Object to Overhead
15-12-9: Hand Release Pushups
-Rest 3:00 Minutes-
24-18-12: Object Ground to Overhead
12-9-6: Hand Release Pushups
Or-
15-12-9 Reps
Double DB Deadlifts (50lbs/35lbs)
Hand Release Pushups
-Rest 3:00 Minutes-
12-9-6 Reps
Double DB Deadlifts (50lbs/35lbs)
Hand Release Pushups
Post scores to comments
Accessory Work
3 Sets
10 Weighted Glute Bridges
10 Split Squat with DB (elevated rear foots, each side)
10 Single Leg DB RDL (each side)
Stretching
2:00 Pancake Stretch
2:00 Frog Stretch
CrossFit Division 
Used 2 * 20lbs for the deadlifts and did pike position (feet on a box) push-ups. The shoulder is recovering well and I need to keep building the strength back.
Round 1: 5:21
Round 2: 4:07
Good work Jess. Keep the shoulder rehab up!
#35×2 for DL, reg push ups.
4:07 and 3:43
First set of 15 push ups were my best ever. Went downhill from there pretty quick. 2nd round they were super hard.
Good work Jim! Although those first 15 may have felt great don’t hesitate to break up the first set earlier to save yourself for the 2nd round.
Decided to go with 2 rounds at 21/15/9 with 50s
2:19
2:16
Way to go Kouf! Fast and consistent.
Used my 14kg kettlebell for snatches and did the object-ground-to-overhead as written.
Round 1: 5:28
Round 2: 4:28
Just 3k this morning. It was so cold the boys were dragging me back!! They are worse than me in this weather!!
It was cold this morning! Lucy doesn’t seem to mind on our walks but I do lol. Good work Stacey.
2 x 50# DB Deadlifts
R1 – 2:32
R2 – 2:17
C2 Row Challenge was tough today.
Row: 13:00 1:59 avg/500
Rest: 4:00
Row: 13:00 1:58.5 avg/500
Way to pick it up on the second round Ken. Definitely some volume on the rower, try to keep it at 2:00/500m or less
Zoom CAM!
2 x 20 lbs on db deadlifts
kneeling hand release pushups
Round 1 : 4:38
Round 2 : 3:07
Did some Deads and HRPU’s
Total time: 7:23
Your Shoulder seems to be getting better!! 😊
Hopefully your knee is too
Our group is growing. Team Zoom CAM to the power of 5 tonight!
We all did the DL’s with push-ups
Total 7:58
Makayla
Total 8:11
Love this!!!! This is what it is all about ….community 💜