Brad
Warmup
3 Rounds
8 Worlds Greatest Stretch (total)
12 Bicycle Kicks (total)
:30 Plank Hold on elbows
For Time
50 Sit ups
40 Alt. Reverse Lunges/ 40 Single DB Reverse Lunges (50lbs/35lbs)
40 Alt. Leg V-Ups
20 Jumping Lunges/ 20 Double DB Reverse Lunges (50lbs/35lbs)
-Rest 3:00 Minutes-
20 Jumping Lunges/20 Double DB Reverse Lunges (50lbs/35lbs)
40 Alt. Leg V-Ups
40 Alt. Reverse Lunges/40 Single DB Reverse Lunges (50lbs/35lbs)
50 Situps
Post scores to comments
Accessory Work
3 Sets
10 Tempo DB Bench Press (2 sec down/fast up)
10 Tempo DB Bent Over Row (2 sec down/fast up)
10 Banded Scap Squeezes https://www.youtube.com/watch?v=sbjYjsJXzRo&feature=youtu.be
Stretching
1:30 Butterfly Stretch
2:00 Frog Stretch
Box Brief
Link to Donate for Heroes in Life Fundraiser
If you would like to support paypal.me/pools/c/8wya3nhhdy
CrossFit Division 
Used 20lb db(s) for the lunges
Set 1: 5:14
Set 2: 4:58
V-ups were the worst part!
#35 dbs. As written.
5:44 and 6:17
Lunges were killer. Last set with the single was an absolute slog.
14kg kb/db combo, as written
5:48
6:26
Quads were pretty burnt out after all those lunges. Solid WOD tho.
16:42 for the whole thing, did body weight today
Good work Beth!
50 lb DBs
Round #1 4:47
Round #2 5:13
Bonus
100 cal assault bike
Every 2 minutes 20 push up + 10 KB swings
13:25
Nice Nick. Like the bonus at the end. Sounds like a Dave special.
35# KBs
R1 – 5:20
R2 – 5:28
Row:
28:00
1:58.7 avg/500m
23 s/m
Rowing was tough after all those weighted lunges!
15lbs for the single db and 30lbs for the double db on the lunges
Round 1 : 6:23
Round 2 : 6:39
Any suggestions to sub the 400 m run tomorrow with?
that last sentence was butchered. lol. I blame the lunges
Team Zoom CAM
30# as written- super spicy on the doubles whew!
6:16
6:23
Makayla
No weight as written
5:25
5:25
She says consistency is her middle name lol
5k today. It was one of those, I’m hot, I’m cold, I’m hot ,I’m cold days of power walking!! And no, it wasn’t because of got flushes 😉😂
Hot flushes!!
5:56 and 5:44. Jumping lunges are not my friend!