Cody
Warmup
50ft walk on toes, forwards
50ft walk on toes, backwards
50ft walk on heels
50ft walk feet turned out
50ft walk feet turned in
50ft lunge- arms locked overhead
50ft lunge- torso twist towards forward leg
50ft butt kickers
50ft high knees
50ft bear crawl forward
50ft bear crawl backwards
then…
1 Round
20 Reverse Lunges
10 Pushups to Downward Dog
WOD
OPTION 1.
6 Rounds for time
300m Run
20 Reverse Lunges (total)
10 Burpees
OPTION 2.
6 Rounds for time
300m Backpack Run (20lbs/14lbs)
20 Backpack Reverse Lunges
10 Backpack Facing Burpees
OPTION 3.
6 Rounds for time
300m Run
20 Single DB Reverse Lunges (50lbs/35lbs)
10 DB facing Burpees
ACCESSORY WORK
3 Rounds
20 Feet anchored situps
40 Russian Twists (total)
1:00 Hollow Hold
*Rest 1:00 Minute b/t rounds*
BONUS STRETCHING
1:00 Toe Touch Stretch
1:30 Pancake Stretch
Post scores to comments
CrossFit Division 
Interval run with Carol today; longest ones yet!
Thanks Beth for posting the Jerry Swinger wod yesterday – we liked it and decided to do it today. Jim started 2 minutes after me to offset equipment use, which was all fine and dandy until he started gaining on me in the second half and caught up to needing the wall ball just before I was done. I hadn’t felt that winded / heart rate so jacked in quite a while.
Jerry Swinger
30 Wall balls
30 KB swings
60 Box step ups
30 KB swings
30 Wall Balls
14lbs WB / 35lb KB / 20″ box
10:03
This but 9:52
Also too this, but 45# single-arm DB thrusters instead of wallballs, and 14KG (~31lb?) kettlebell swings.
10:37
Worked out well because I needed a shorter WOD this morning so I could bring the cat into the vet for a checkup
Jess, that is exactly what happened with us! Definitely want to do that one again! Maybe in a few weeks and we were thinking of doing 2 sets next time with maybe a 3 min rest in between
Lol, we considered that exact setup! We had real world time limits today so chose to keep it shorter, but honestly I think 2 rounds would have killed us.
We did yesterday’s WOD today. 15 lb DB for me and 20 lb DB for Nigel, 20 inch box.
I got 14 reps in the C and Js and box step ups and 23 sit ups, for all rounds
Nigel managed to get all 20 reps for the C and Js and box step ups but didn’t count his sit-ups.
Thanks for posting tomorrow’s workout. Crystal & I decided to do that instead of all the running that was prescribed for today 🙂 It was pretty neat!
We decided to split up each movement halfway and tag-teamed that way. ( except dropped the shoulder to overhead to 20 total instead of 30 total)
I used 20 lbs for all the movements.
Total time 27:51.
Yes!!! Thank you for the partner workout!! Given that tomorrow is our rest day we couldn’t let it pass us by.And this one was fun!
Tagged teamed as Anshita described with 30# and yep 27:51
Dare I say I’m ready step up to 35? Hmmm
Finished with a hollow rock/superman tabata