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Most Recent Benchmark was Baseline on Sep 25,2018 (208 days ago)

Friday Apr 25,2014

Welcome Chris M


Cardio: Time
Warm up:

400 m run
high knees up and back
butt kicks up and back
lunges up
5 inchworms


'Phantom Fran'

21-15-9 Thrusters/pullups

reps done with bands/light weight
Purpose is to get 'the feel' of Fran
Can be done even with a pvc pipe, just to go thru motions of Fran


3 rounds for time of--

800 meter run
10 Turkish getups 53/35
5 burpees

100% 0%

Chris W17:59 Rx WODs your excuse?
Benjamin14:57  Modified with 18lb KB
710 NE 3rd St, Ste B, Newport, OR 97365 (view larger map)