GOOD LUCK MOLLY in the next chapter of your life & THANK YOU for all you are about to do for this Nation,
the Air Force doesn't know how lucky they are!
Flight SImulator
Double unders or single jump ropes 10-20-30-40-50-40-30-20-10 (unbroken ea rd, if you mess up you need to redo that rd)
8 minute time cap to go as far as possible.
Rest 5 minutes then:
The Airforce WOD
For time:
20 thrusters
20 Sdlhp
20 push jerks
20 OHS
20 Front squats
Men 95 female 65
On the top of each minute do 4 burpees
*10 minute Cap
Post both times and weights to comments
In House Competition coming to
Apex January 31st
Plan on Day running about 9-1.
PartnerComp
Junior Division (train in Jr class)
Open Division
Masters Division 37+
$25 per person We accept paypal Go to our Apex Events Page https://sites.google.com/site/theboxcrossfitapex/apex-events
SIgn up: click here
the Air Force doesn't know how lucky they are!
Flight SImulator
Double unders or single jump ropes 10-20-30-40-50-40-30-20-10 (unbroken ea rd, if you mess up you need to redo that rd)
8 minute time cap to go as far as possible.
Rest 5 minutes then:
The Airforce WOD
For time:
20 thrusters
20 Sdlhp
20 push jerks
20 OHS
20 Front squats
Men 95 female 65
On the top of each minute do 4 burpees
*10 minute Cap
Post both times and weights to comments
In House Competition coming to
Apex January 31st
Plan on Day running about 9-1.
PartnerComp
Junior Division (train in Jr class)
Open Division
Masters Division 37+
$25 per person We accept paypal Go to our Apex Events Page https://sites.google.com/site/theboxcrossfitapex/apex-events
SIgn up: click here
5 comments:
7:30 @ 75#
Seeing Molly push herself in ever class, no doubt she will Fly High as she starts her next chapter. All the best to you Molly!
Watching Molly kick ass at each WOD is truly an inspiration. And today was no different. Nice job by you.
8:35 (I think) @60#. I was owning this WOD until the overhead squats. That was like putting the breaks on. Think I did more burpees during the OS than I did the rest of the other movements combined.
Good luck Molly!!! You're going to do great and you're going to great things for this country!!! We are all so proud of you!
9 du's from finishing
5:40 60#
Good luck Molly
9:44 I think? 45# pretty horrible
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