BRING A FRIEND FUNDRAISER
Mard your calendar for next Bring a Friend Scheduled
Saturday, September 19th @ 9am
Kids setting up for DL
Mard your calendar for next Bring a Friend Scheduled
Saturday, September 19th @ 9am
Teams of 3
For Time:
30 Clean and Jerks (185/135)
100m sprint (run as a group)
20 Rope climbs
Then each person will complete the following individually
1 Rope Climb
100m Sprint
1 Clean and Jerk (185/135)
Post, weights, time and team
1 comment:
Another awesome turnout for Swim WOD yesterday at the Souderton Pool. Even had a few brave souls make the 2-mile trek from Apex to the pool before the workout. Big ups to Lisa Kehrle and her family for being nutty enough to run with Todd Pollock and I.
Swimmers did some kicking in the warm-up, had fun working on handstand holds and walking underwater, did some freestyle drills and played a few rounds of a partner passing game before taking on the workout.
We stayed on the Games workout trend by doing an adjusted version of the 2013 Games workout "The Pool," which is...
10 rounds for time of…
25 yard swim
3 bar muscle ups (adjusted to 6 “gutter muscle ups”)
25 yard swim
*17 minute cap
Results
Corinne D. 9 rounds
Anna D. 12:40
Matt D. 13:40
David D. 14:50 (Guest)
Niki W. 15:30
Lisa K. 9 rounds
Mike K. 13:40
Roberto R. 14:30
Julia R. 9:30
Rachel K. 9:50
Hannah B. 9:50
Nick D. 16:03
Lifeguard Paul 9:30
Alexis M. 15:35
Mel S. 9 rounds + 1 lap
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