168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Sunday 12/28 & Monday 12/29

December 28, 2014

Sunday 

W.O.D.

OPEN GYM

Monday

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2/1.5
30 Sit-ups
20 Hang squat cleans, 1/.5 KBs
25 Back extensions
30 Wall ball shots, 20/14
3 Rope climb ascents

Advanced Training

10-8-6-4-2 reps for time of:
Muscle-up
Box jump, 40/30

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  1. Josh Reply

    Monday: 18:33 Rx

  2. Kelly Cook Reply

    27:06, red/purple for pull ups, blue for dips (and bars instead of rings), high knees for k2e, everything else Rx.

  3. Erin Meagher Reply

    26:11- purple band for dips!

  4. Terry Reply

    27:20 RX

  5. Traci Reply

    22:??

    purple band for dips, and 1pood for kb swings.

  6. Mase Reply

    28:38 rx 24″ box. 16#/10′
    And sitting in the Er waiting to get stitches
    On my toe from the kb. Good times! I guess no pedicure this week!

  7. mimi Reply

    32:40 I loved this workout

  8. Mark Reply

    17:00rx Mondays are always a blast and that is a fun WOD to start the week!
    Always awesome to see the last people to finish get the cheers and encouragement!

  9. Allan Reply

    13:34 Rx A.

    11:46 rx B.

  10. Ann Workman Reply

    20 something. Scaled with bands, 1 pood KB, 10 lb wb. Such a fun WOD.

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