Tracy
Warmup
3 Rounds
8 Worlds Greatest Stretches (total(
4 Inch Worms
:30 Bar Hang or :30 Handstand Hold
WOD
AMRAP in 15:00 Minutes
25 Strict Pullups/Table Rows/25 Backpack Rows
50 Pushups/ 50 Backpack or Weighted Vest Pushups
100 Air Squats/ 50 Backpack or Weighted Vest Air Squats
ACCESSORY WORK
3 Sets
20 Hip Bridges (2 second pause at the top)
10 Deadbugs
20 Clam Shells (right/left) https://www.youtube.com/watch?v=-xFPT4CGJFY
BONUS STRETCHING
1:00 Couch Stretch (right/left)
1:00 Pigeon Stretch (right/left)
1:00 Seal Stretch
Post scores to comments
CrossFit Division 
Team JJT did the 15 min Cindy AMRAP from 2 weeks ago instead. Use that as a baseline for when we get to this one
14lb vest – 9 rounds + 2 pull-ups
No vest 😀 here. Subbed 10 per arm #45 rows for the pull-ups.
7 rounds + all push-ups for r8
Round times
R1 | 01:28 |
R2 | 01:40 | +12 s
R3 | 01:45 | +5 s
R4 | 01:56 | +11 s
R5 | 02:13 | +17 s
R6 | 02:09 | -4 s
R7 | 02:15 | +6 s
Time left over: 01:34
Same WOD as Jim. 8 rounds + 10 rows.
25 min run with Carol this morning!
I subbed pull ups/table pull ups for double DB bent over rows with 15 lb DBs
Split it up into 5-10-20, did 7 rounds plus 5 bent over rows
Zoom with Anshita
Split 5-10-20
Banded strict pull up
Push up from knee
7 plus 18
zoom with Crystal
5 double dumbbell bent over rows, 10 banded kneeling push-ups, 20 good old-fashioned squats
7 plus 7