“The Girls”
Warm Up
2 rounds of
5 muscle snatch
5 power sntach
5 muscle cleans
5 power cleans
5 thrusters
5 pull ups
5 ring dips
10 minutes of mobility
WOD
“Elizabeth” – with Power Cleans
Rest 10 minutes
“Isabel”
Rest 10 minutes
“Fran”
There is a 7 minute hard cap for each girl WOD
Elizabeth: 3:17, Isabelle: 3:08, Fran wasn’t in cards
Elizabeth: 6:58rx… Those ring dips kill me.
Isabelle: 3:26rx
Fran: 3;45rx
Backsquat:175×5 185×5 215×3 230×3 240×3
Kelly killed it this morning and was an awesome judge/motivator! Three girls + First Responder Partner WOD is tiring!
5:50 red band, 3:53 rx, 4:51 rx
5:24, 20 reps (not sure what happened here), 4:14. Benched up to 205# then did Briggs @165# – 21:12. i blame jim for today’s after party
352, 319, 303 and Fran lung for the rest of the weekend. good group of toasties this am. looking forward to next Saturday.
Check out the times from the finals here…
http://games.crossfit.com/leaderboard
Elizabeth: 5:57
Isabel @ 115: 5:35
Fran: 5:49
After: Bench – 3×235, Briggs @ 165 – 19:45, Dudley convinced me to do this with him and that this would be a good idea, he is now out of the circle of trust.