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WOD

06DEC2018

Linda, Linda.

Warm-up

:20 Seconds
Shuttle Run
Quad Stretch
Knee to Chest
Straight Leg Kicks

Shuttle Run
Side Lunge
Cradle Stretch
Walking Samson

Shuttle Run
Walking Spiderman
Air Squats
Inchworms

Shuttle Run
Side Shuffles
High Knees
Butt Kickers

Mobility

Banded Walk

Strength & Skill

Row:
1. Power Vs. Speed
2. Changing Directions
3. Move Prep

Shuttle Runs:
1. Changing Directions
2. Lean
3. Move Prep

Metcon

Metcon (Time)

6 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttles

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, December 06, 2018

Athletes:

Athletes

1

Caitlin
Brenner

5:15 PM CrossFit

13:16

2

Justin
Fadler

9:30 AM CrossFit

13:58

3

Jeremy
Chacon

5:15 PM CrossFit

14:51

4

Becca
Brenner

5:15 PM CrossFit

14:55

5

Justin
Stein

9:30 AM CrossFit

15:02

6

Chad
Miller

5:15 PM CrossFit

15:03

7

Sutton
Norris

6:30 PM CrossFit

15:23

8

Ryan
Schneider

4:00 PM CrossFit

15:31

9

Kyle
Schreiber

9:30 AM CrossFit

15:59

10

Greg
Mathison

5:15 PM CrossFit

16:21

11

Rebekah
Sillman

12:00 PM CrossFit

16:25

12

Ernie
Stewart

6:30 PM CrossFit

16:48

13

Micheal
Young

4:00 PM CrossFit

17:00

14

Kimberly
Fleming

5:15 PM CrossFit

18:00

15

Lars
Johansen

5:00 AM CrossFit

20:15

16

Kaylee
Bonnett

5:15 PM CrossFit

15:40

17

Ninette
Campbell

4:00 PM CrossFit

17:49

15 Cal Bike instead of sprints

18

Sara
Summers

5:00 AM CrossFit

18:56