WOD~

10 Rounds

10 Thrusters (95/65#)

10 Ring Push Ups

**Time cap at 25 minutes!**

Post time and weights to comments.

I couldn't resist! Who has the longest hair??? Toss up but we think Casper wins. :)

WOD~

3rds:

500m rouw

30 kb swings (70/55#)

30 push ups

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It's a dynamic day!

Dynamic movements are basically when muscles can be worked on their own, without equipment or outside force. Unlike the resistance training we incorporate, dynamic exercises force the muscles to use body force against another in order to provide tension. These exercises don't need equipment but they fatigue the muscles in unique ways by creating force and resistance with your own body weight and can reach a huge range of motion.

WOD~

OH Squats 3x3

Then...

AMRP12

3 C2B pull ups (if you can, release at the top)

6 Clapping push ups (if you can, slap chest)

9 Jumping back squats 75/55#

Post weight sets and time to comments.

YAHOO!

Way to go Tracey on completing your first WOD as rx! That is an awesome accomplishment! Just wait, this is only the beginning!

WOD~

DL 3x5

Then....

"CF Games Open Sectional #2"

AMRP15

9 DL (155/100#)

12 Push ups (hands off the ground at bottom)

15 Box Jumps

Post weight sets and rounds to comments.