12/11/14 “Helen on a Boat…During a Storm”

Bobbie working hard on her squats!!

Bobbie working hard on her squats!!

Emily working hard on her squats!!

Emily working hard on her squats!!

Trainer Shan working hard on her squats!!!

Trainer Shan working hard on her squats!!!

 

 

Kara working hard on her squats!!!

Kara working hard on her squats!!!

***Side Note to our CFS major squat day on Monday….All classes were attended by females in the morning except for Americo! He braved the air squat WOD with the ladies!!

SWOD:

Split Jerk (alternating legs)

5 x 5

WOD:

“Helen on a boat during a storm”

3 Rounds for Time

500 Meter Row

21 KettleBell Swings (1.5/1)

12 Pull-ups

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