Nick
WOD
OPTION 1.
50 Air Squats
400m Run
50 Air Squats
*Rest 3:00 Mins*
400m Run
50 Air Squats
400m Run
OPTION 2.
50 Backpack Back Squats 20lbs/14lbs
400m Run
50 Backpack Back Squats 20lbs/14lbs
*Rest 3:00 Mins*
400m Run
50 Backpack Back Squats 20lbs/14lbs
400m Run
OPTION 3.
50 DB Snatches 50lbs/35lbs
400m Run
50 DB Snatches 50lbs/35lbs
*Rest 3:00 Mins*
400m Run
20 DB Snatches 50lbs/35lbs
400m Run
ACCESSORY WORK
3 Sets
15 Single Leg Calf Raises (each side)
10 Birddogs (each side)
Post scores to comments
CrossFit Division 
I’m assuming the 3rd set of snatches in Option 3 should also be 50 based on the other option schemes
20lbs for the snatches and a chilly run outside
Round 1: 6:13
Round 2: 6:25
Total time: 15:38
FYI we’re using an app called SmartWOD timer. It’s pretty great!
Total time: 17:51 @#35
R1: 7:04
R2: 7:47
Shoulders are on 🔥 after doing wed wod just yesterday.
Option 3 btw
Also option 3, 400m runs with my 45# for snatches
Round 1 8:52
Round 2: 9:47
Kinda frustrated with my running, it’s degraded quite a bit since I pulled my hamstring. oh well, just gotta keep on keepin’ on and get that calf back bit by bit 😛
Interval run with Carol this morning (and also snuck a quick outdoor visit with Onyx!).
Zoom with Crystal & Makayla!
Option 3 with 19 lb dumbbell. 350 ish m run
Round 1: 10:03 min
Round 2: 10:53 min
Team Zoom CAM closing out the week!
Option 3 with 30# grateful for the 3 min rest. This one had me wheezing.
Round 1 – 8:25
Round 2 – 8:08
Makayla option 3 with 10# and 200m
6:07
4:09
Next time she’ll do 400m
Happy Friday everyone – cheers!