Friday's WOD

It was a such a nice morning at 5:30. What the heck happened? It was warm, almost humid, and rain free. It was perfect inside the gym when we opened the doors. Sometimes it really does pay off to get up early. The early boot campers definitely had the best weather! Their last benchmark workout was inspired by the CrossFit Open 12.4 WOD.

Back Squat
5-5-5+

12 Minute AMRAP:
-75 Wall Balls
-50 Kettlebell Swings
-30 Pull-Ups

Knocking out the swings. Their arms were pretty much done
at this point.

 Note: 1 Round = 155 reps

Okay, now their arms are extremely well done! Karina,
Rosie and Suzanne taking a quick break before finishing
their pull-ups.

*Total Reps:

• Suzanne-173
• Rosie-185
• Karina-135
• Amy-144
• Kandice-184
• Nelia-201

Check out Kandice's kipping pull-ups! Pretty impressive after completing 75 wall balls and 50 swings.

Great first week! It definitely was not ideal weather, but we were still able to get in 3 awesome workouts. I have a feeling that there will be some extremely sore legs and shoulders this weekend. Enjoy the 2 days off and be ready to get back at it Monday. As usual, RAIN OR SHINE! Remember, food journals are due Monday. Try to stay on top of them over the weekend!

For those of you that are curious, here is the 12.4 WOD I will be completing today at 5 with some of the other members at CrossFit Turlock. Feel free to come by and cheer everyone on!

12 Minute AMRAP:

-150 Wall Balls

-90 Double Unders

-30 Muscle Ups

I'm praying to the muscle up gods that I'll be able to complete at least 1 like I did earlier this week! Your positive thoughts are appreciated!