WOD Monday June 21/10


(CrossFit or Ballet?!?)

WOD

Pendlay Row (3 sets)

10RM, -5%, -10%

"CFK Gone Bad"

3 Rounds for total reps

1 min @ each station 

Wall Ball (20/14)
KB Swing (32kg/20kg)
Push Press (75/55)
Box Jump (24"/18")
Row

rest 1 min

*Congrats to Ash Wemp who placed first in her age category 
and 7th Overall in a weekend Duathlon*

6 comments:

PW said...

Ballet at CFK...why am I not surprised considering who their brother is...lol

Sarah said...

GOOD JOB ASH!!!!

Julie said...

haha PW...yes, any dance influences that show up during workouts come directly from Andrew. He has some serious moves.

And Ash, way to go! You are such a fantastic athlete! :-)

Ellie said...

Good for you Ash..I have to echo Julie...you ARE an amazing athlete! Congratulations!

Beth said...

Way to go Ash - you must be pleased with your results!!

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