Beast 12

Way to go everyone who got in the gym today to do some work – Colleen, Andrea and Tom, Kenny, and Byron all got not one but two WODs knocked out in the span of one hour, and there were some good PRs on the Shoulder Press: Kenny (215 lbs), and Colleen (55 lbs).  Kenny dominated the conditioning WOD that introduced Ring Pushups, completing it in 4:58.  Next best was Andrea at 16:07.  Great job guys!
Thanks to Andrea and Tom for bringing the kids along as well – we had a good rehash of the infamous rope swinging game “Shark Week” that Jackson and I made up!
Tomorrow will be a “chipper” of well-known gymnastic and weightlifting movements, at relatively high reps.  Call it the “Beast 12”, everyone else does!
NOTE the last exercise is Rope Climbs – wear some high socks or pants to keep the burn to a minimum!
Beast 12
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24/20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 70/35 lbs
30 Sit-ups
20 Hang squat cleans, 75/45 lbs
25 Back extensions
30 Wall ball shots, 20/10 lb ball
3 Rope climb ascents.

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