Nick gives today's WOD a thumbs up approval!
WOD~ 4 Rounds
Row 500m (or we will Run 400m if weather is nice)
50 squats
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About Us
- Brett and Dina
- Oak Creek, WI, United States
Dina's credentials include:
*Certified CrossFit Trainer
*CrossFit Olympic Weightlifting Certification
*CrossFit Barbell Certification
*CrossFit Nutrition Certification
*CrossFit Kettlebell Certification
*Crossfit Movement and Mobility Certification
*15 years gymnastics experience
*4 years gymnastics coach
*Multi-sport competitor
*Crossfit competitor
*16 years teaching experience
Brett's credentials include:
*Certified CrossFit Trainer
*CrossFit Olympic Weightlifting Certification
* CrossFit Nutrition Certification
*CrossFit Kettlebell Certification
*Crossfit Movement and Mobility Certification
* Active SWAT Operator
* Fitness trainer for the local police and fire departments
*14 years Law Enforcement Experience
*Collegiate Level Lacrosse Athlete
*Adventure race participant
*Certified National Youth Sports Coaches Association
Morning Crew
ReplyDeleteJoe - 13:38
Tracy - 17:33
John - 17:17
The Evening Group:
ReplyDeleteMaryAnn -18:30/95
Diane - 17:00/117
Stacey - 17:00/90
Jamey - 15:38/104
Mike - 17:08/64
Gary - 18:27/96
BZ - 21:15/last run w/hose/72
Tai - 21:15/last run w/hose/67
Chief - 17:07/2 rows & 2 jump ropes/111
So I didn't get times but i did do the WOD. stretched for warmup, then did 100 flutter kicks (cons.) and tabata situps (2 sets at 1 min and 30 sec rest, and 2 sets of 20 sec on 10 sec off) for the finisher. my legs are sore.
ReplyDeletePERFECT! That was our finisher too~ tabata sit ups.....you are right up to date. :) Burn baby burn....feel those legs! LOL See ya Friday to balance out the "pain".
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