Trainer Warm Up 15 Min.

Core Strength: Chin Up Hold/Superman Rock (5 Min.)

5 Rounds of 20sec. on 10sec. off

then Conditioning

„WOD“ (Comp.Train.12.12.14)

100 Double unders
5 rounds of Cindy
80 Double unders
4 rounds of Cindy
60 Double unders
3 rounds of Cindy
40 Double unders
2 rounds of Cindy
20 Double unders
1 round of Cindy

Fitness: 50/40/30/20/10 Dubs or 150/120/90/60/30 Singles

Score: Time. Time Cap.: 25 Min.

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Fortunately everyone survived Christmas Fran. Even though some of us looked close to pass out. When looking out of my office window, Timo was still paralysed (25 Min.after his heat ended…) his first Fran Time @ 4:24 min. Way to go Timo. Congratulations!

Top Time by Gregor Herbst 3:01 min.

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„WEEKEND WARRIORS„

„POWER RULES“ Congratulations Marcel! Dominating Run 1 and Run 2, leading Ted Ligety 1,45 sec. in Alta Badia´s Giant Slalom.