WOD 10/01/15
8 Minutes of Shoulder/Hip Mobility (click links for more details)
A- WU- NFT- 200M Run/90 Seconds Double Under Practice/250M Row
B- For Time: 800M Run/150 Double Unders (3 Minutes Practice)/1K Row
C- Strict Pull Up- Ladder 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1
Notes: Scale # of reps up or down based on ability/Drop down from the bar after completing each round/If you miss that round rest as needed and repeat it again.
Cardio Class
A- WU- Complete 200M Run/25 Double Unders/250M Row @ A Sustainable Pace!
B- 15 Rounds EMOM of: 200M Run/25-100 DU’s/250M Row OR if you are doing todays WOD, Partner WOD- For Time: 2k Row (alternating every 250M)/200 Air Squats (partition as needed)/150 Calorie Row (alternating every 15 Calories)/200 Ab Mat Sit Ups (partition as needed)
C- 3 Minutes Max Reps Heavy Banded Good Morning
Post your scores to the Whiteboard.
Soooo… WZA… how do we find out what we’re supposed to be doing, anyway? Their website is beyond busted. It needs some serious C-Keim mojo to make it usable.
I think they will release tonight- kinda like the open.
Their website is terrible.
Like ^