Tuesday, June 11 2024

30min AMRAP:

15 Pull-ups RX+Chest to Bar MRX Ring Rows

10 Right Arm Dumbbell/Kettlebell Overhead Reverse Lunges (alt legs)

15 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10lbs

10 Left Arm Dumbell/Kettlebell Overhead Reverse Lunges (alt legs)

100 Double-Unders or Crossovers or 400m Run/Row or 1k Bike

Dumbbells = 50/35lbs RX+65/70/75 – 45/50/55 MRX35/20

Kettlebells = 24/16kgs RX+32/24kgs MRX 20/12kgs

17 thoughts on “Tuesday, June 11 2024”

  1. Pretty sure Wendy and Fleming created the 9:15…built it from the ground up. It’s a whole lot of laid back, little bit spicy, some hard work, and lots of fun. And that pretty much sums up Wendy as well 😀 I love getting to WOD with the 9:15 crew, especially when Wendy is there 💪😊💛

    43 DU’s
    4 rds Rx, kb, wbsu, run

  2. HUGE Shout out to Coach Misty for always saying the things that help me understand a movement better.

    1 single DU followed by many other singles…but it’s a lot more than I’ve done the previous 4 years.

    3+5 RX (DB, WBSU, row)

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