Nadene VolkoffKoester

Hometown:
Corpus Christi, Texas
Gym:
Unaffiliated
Gender:
Female
Age:
52
Height:
5' 4"
Weight:
150 lbs

September 21, 2015

Performed at: Contender crossfit
Workout Name: 9.21.15
Description: Back squat

5rds
4 reps
75%

EMOM
10 Minutes
10 strict pull ups
10 Russian kb swings
Results: 10m 27s
Workout scaled
Modifications at: RedBlue bands
Warmup: 400m run
Side lunge
Quad pull
Bear crawl
3 rds
25lb dB walking lunge
Barbell sardine row
Cooldown: Wall splits
Athlete's Notes: 135
53lb
RedBlue

1 similar workout