Most Recent Benchmark was FRAN on Jan 14,2019 (9 days ago)

Friday Jan 4,2019

Welcome Jeff G

More static holds


Time
Warm up - trainer's choice

Metcon
3 rounds for time
3 minute hold double KB in front rack (55/35) (accumulate this time)
10 ring dips
50 sit ups

Extra credit
15 on/45 'off' on air bike x5
15 seconds as hard as possible
45 seconds of 'recovery spinning' - you end with the 45 seconds, not 15 seconds

0% 0%
1st19:00Brooke Fri,Jan 4,2019
2nd20:51Kirstin Fri,Jan 4,2019
3rd23:34Lindsay H Fri,Jan 4,2019
1st37:52 Tony C Fri,Jan 4,2019
2nd38:26 Esteban Fri,Jan 4,2019
3rd25:10Joe M Fri,Jan 4,2019

TJ26:38  1 round rx then 35#
Sean26:55  1st set 55,rest 35
Ron31:17  35#
Alison31:27  30# db, sst to a 24in box
Esteban38:26 Rx
Kirstin20:51  25lb, box dips
Tony C37:52 Rx
Dan O28:14  35# db, box dips
Brooke19:00  22kb, dips
Travis29:58  1 rnd rx, 1 rnd 35#, 1 rnd 35# and lots of elbows touching knees
Jeff G29:54  Mod 35lbs kb
Joe M25:10  2 min @ 55
Lindsay H23:34  Scaled af
Stephen26:15  35#x1/25#x2
JJ26:00  1min #45
Ren27:40  22
Results Posted: 16
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