Jim
Warmup
2 Rounds
10 Reverse Lunges (total)
10 Pushups to Downward Dogs
:30 Single arm DB Overhead hold (each arm) or side plank (each side)
WOD
OPTION 1.
7 Rounds
20 Reverse Lunges (total)
15 Hand Release Pushups
OPTION 2.
7 Rounds
20 Backpack Reverse Lunges (20lbs/14lbs)
15 Backpack Pushups (20lbs/14lbs)
OPTION 3.
7 Rounds
20 Single arm DB Reverse Lunges 50lbs/35lbs (total)
10/10 DB Shoulder to Overhead 50lbs/35lbs
ACCESSORY WORK
2 Sets:
:30 Side Plank (right/left)
30 Dead bugs
:30 Plank
30 Alt. V-Ups
-rest 1:00 minute b/t sets-
Post scores to comments
CrossFit Division 
Opted for another interval run with Carol this morning. A nice day out despite the little bit of rain.
Option 4
20 reverse lunges #20lb
15 pushups
10:47
Round times
R1 | 01:22 |
R2 | 01:29 | +7 s
R3 | 01:32 | +3 s
R4 | 01:33 | +1 s
R5 | 01:36 | +3 s
R6 | 01:43 | +7 s
R7 | 01:32 | -11 s
#35 option 4 – 15:22
R1 | 01:40 |
R2 | 02:21 | +41 s
R3 | 02:13 | -8 s
R4 | 02:17 | +4 s
R5 | 02:16 | -1 s
R6 | 02:15 | -1 s
R7 | 02:20 | +5 s
Switched to goblet squats in rd 4 as knees were unimpressed. Push-ups from the knees also after starting rd 4. Funny how fast those caught up. Felt like every round was getting much slower, but actually I was impressively consistent after rd 1.
Smashed out Option 3 today with my 45
15:43 total
R1 – 1:28
R2 – 2:02
R3 – 2:17
R4 – 2:28
R5 – 2:40
R6 – 2:29
R7 – 2:19
Happy Friday all. I vote for the return of sip & stretch!
Option 3 with 30#
14:08
Makayla a mix of 1 and 3 with 10#
11:35