Team Day
Deadlift
3-3-3-3-3
WOD #1
3 rounds for time:
20 Jumping Lunges
15 Burpees
10 AB-Mat-to-WallBall
WOD #2
3 Rounds for time:
20 Waiter’s Lunge (25/15)
15 Good Mornings
10 KB total get up
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WOD
AMRAP – 20min
5 Sprint/Back pedal (20 meter)
10 Broad Jumps
15 KB Swings (53,35)
20 Slam Ball (20/10)
25 GHD Sit-up
Post Scores to “comments”
Shantelle- It is great to have CrossFitters from out of town. Thanks from CFDM
Bryan didn't escape the Wrath of "Angie"
Jeff had the same fate with "Angie"
Rest Day/Make-up WOD
WOD
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
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The Camaraderie of CrossFit Des Moines. Cheryl Helping Paul G finish his push-ups
WOD
“Air Force WOD”
20 Thrusters
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squats
20 Front Squats
*must perform 4 burpees everytime the clock buzzes. Clock will buzz every 60 seconds.
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