Friday 130322
3 Rounds for time of:
10 Ring dips
15 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)
Post time to responses.
The Saturday Open WOD Heat Times for 13.3 will start at 8am and run every half hour until 10:30am. For example: 8:00, 8:30, 9:00, etc.. Please e-mail me at breckberry@crossfitjenks.com with your preferred heat time by Friday at 5pm. We ask that you show up early as we will be starting each heat ON TIME. You will be responsible for your own warm-up. The very LAST heat time available will be 10:30am. The gym doors will open at 7:30am in order for people to start warming up. Again, please be ready to go 10 minutes before your scheduled heat time. Good luck to all the CrossFit Jenks competitors!!
Wod as rx’d – 5:57
5:22
6:34
10:29
WOD w/30# KB and 55# SDHP and bar dips
9:25
6:11 rx’d great to be back at CFJ!
Front squats @140#
WOD w/bar dips 6:22
Front squats 9 x 3 at 110
Then some back issues so no Wod
Front squats 3 x 10 @ 190#
No WOD, felt pukey.
WOD: 10:30. vertigo day, woozy
Front Sq:
10 sets @ 80#
Open wod as rxd 9,000 feet above sea level=101 wall balls ( first time to use 20#)
Wod rx 10:13
Front squats 10X3
185#
WOD
10:28
Front squats 10 x 3
185#
WOD as rx.d
5:45
squats at 185
wod: 8:20 rx’d