"Nemesis"
Partner WOD:
For Time:
400 Double Unders // Resting partner holds DB at shoulders
100 Dumbbell Snatches (50/35#) // Resting partner hangs from bar
400m Run together with DB
400m Run together with DB
*Break up work as needed
*One person carries DB on the run, switch as needed.
Endurance Note:
Meet at the Valley Forge Park Betzwood Trail Head for trail running intervals! Bring trail shoes if you have them otherwise any running shoes are great!
Endurance Note:
Meet at the Valley Forge Park Betzwood Trail Head for trail running intervals! Bring trail shoes if you have them otherwise any running shoes are great!
Quote:
"Forgiveness for one's self is the only way we can keep going through life and give ourselves the best chance at being the best people we can be."
- Yolanda Hadid
4 comments:
830
Jenna and Aimee 14:26 rx
Steph and lea 14:32 sc
930
Emily and Shawn 14:31 (4:00 du practice, 30/50#)
Jill h and marissa 16:14 (30#, su/ rx)
1215
Carl b and Kevin h 12:37 rx
Pete d and Matt t 19:13 (200 du)
Micah and remer 13:30 rx
Bridget and Manisha (200 du, 35/25#)
Tim and Kate 18:00 (100du, 35/15#)
Masters
Pam and dad 13:17 (20#, 150 du)
Mom/ Anne/ Dianne 16:20 (12/20/15#, 400 su)
6am
Anthony D/Susan A 17:43 (400su, 100du/200su, 35/25#)
Alfredo/Manny 19:35 (150su/150du, 150su)
Meg O/Danielle G 15:22 Rx
Jeremy/King 14:27 Rx
Jeff G/Sam B 20:21 (35# run)
Ellie H, Kevin B 13:37 Rx (run with 50#) (Ellie Rx+)
7am
Anna 15:00 scaled reps to 200 su, 20#snatch/plank,
Villanova
Cate/ Tyler 13:41 (25/ rx)
Al/ frank 16:52 rx
430
Jamie/ Dana d 12:37 rx
Mike/ mark sp 16:55 rx
Mike mit/ siva 18:52 (30/25, 200 du/ su)
Dana h/ Natalie 15:25 rx
530
Joe/ Braden 11:24 rx
Raj/ bhargav 12:36 (30/ su, 30/ 100 du)
Erin m/ clay 11:02 (su/rx)
630
Andrews 14:40 (rx/ su, hang 20#)
Kim/ Jess a 12:58 (20, su)
Gia/ Laura st 14:42 (35/8, hang, su, 25# run)
Fayth/ Steph c 15:47 (20#, 300du)
Subhan/ Matt e 16:05 rx
Missy/ Alex/ victor 19:56 (100 du, 30/25#)
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