WOD: 11-12-13

by: Gino Escalante in: WODs
11 Nov

 

 

GS: 12 min AMRAP of:

30 seconds of:

Ring Row
Ring Dip

60 seconds of:

Alternating Leg Hollow Hold

1: 7 min AMRAP of:

5 Front Squats (135/85)
20 Renegade Rows (10 each arm at any load)

Rest 2 minutes

4 min AMRAP of:

3 Thrusters (135/85)
10 Dumbbell or Kettlebell Snatch (5 each arm at any load)

2: 7 min AMRAP of:

5 Overhead Squats (135/85)
20 Renegade Rows (10 each arm at any load)

Rest 2 minutes

4 min AMRAP of:

5 Thrusters (135/85)
10 Dumbbell or Kettlebell Snatch (5 each arm at any load)

==

Ladies!!!…

The ladies faced some serious competition this past weekend and a big congratulations goes out to every single one of the women who competed.  A special “what-what” goes out to the following ladies who managed to get on the podium this past weekend:

Women scaled:

1:  Kathryn A.

2:  Melissa D’A.

3:  Jess H.

Women Rx:

1:  Samantha M.

2:  Molly B.

3:  Pam A.

Well done ladies!,

CG

==

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