Today we say goodbye to a very good friend, Gladys. She and her husband will be returning to the states this weekend. Gladys has been a great part of CFKP since starting with us. She has improved in leaps and bounds since she first started and has now taken on a role of mentor to many of our new people. She has learned how to tough out all of those tough wods with grace and especially caring for the people suffering around her! We all wish you the best, Gladys, in the furutre. You will be missed so much! I hope you knock their socks off in the states when you return! We love you lady!
In her honor:
WOD:
3 Rounds for 10 mins of:
DODGEBALL !!!
Penalty activities include:
Round 1:
10 Dumbbell swings (25/35)
10 Air squats
10 Ab mat sit-ups
10 Ball-slams
10 Grasshoppers
10 Step-ups (10 on each leg)
10 Grasshoppers
10 Step-ups (10 on each leg)
Round 2
10 Push-ups
Round 3
10 Walking lunges
10 Wall ball sit-ups
10 Back extensions (super-mans)
10 Handstand push-ups
10 Jumping lunges (10 on each leg)
10 Wall ball sit-ups
10 Back extensions (super-mans)
10 Handstand push-ups
10 Jumping lunges (10 on each leg)
Round 3
10 Burpees
10 Box-jumps
10 jumping squats
10 V sit-ups
10 Pull-ups
10 Wall-balls
10 Pull-ups
10 Wall-balls
If there are not enough people to field two teams for dodgeball:
10 min AMRAP of
15 Push-ups
Rest 2 mins then:
10 min AMRAP of
THEN,
15 Dumbbell swings (25/35)
15 Wall-ball sit-up
Rest 2 mins then:
10 min AMRAP of
15 Back extensions (super-mans)
15 Burpees
15 Ball-slams
THEN,
Immediately Run 400m
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