WOD 02/04/16

8 Minutes of Shoulder/Hip Mobility

A- WU- 3 RNFT of:
1 WallWalk
8 Ring Row
10 K2E
12 Each Walking Lunges

B- Descending Ladder 50,40,30,20,10 RFT of:
USA K.B. Swing (24/16Kg)
H.R.P.U

C- 3 RFT of:
25 Each Leg Double K.B. Front Racked Step Up (20/12KgX2)
75 Double Unders

Cardio

8 Minutes of Calves/Hip/Back Mobility

A- WU- Tabata- Double Unders

B- For Time:
20 Calorie Row (Damper 10/8)
30 Box Jump Over (20/18″)
30 Ball Slam (20/15#)
15 Calorie Row
20 Box Jump Over
20 Ball Slam
10 Calorie Row
10 Box Jump Over
10 Ball Slam

*C- 9 Minute AMRAP of:
30 Ab Mat Sit Up/ 30 Seconds Each Side Plank

3 replies

wango says:
02/04/2016 at 10:53 AM

Caption open to all….

Sam: I can get one more muscle up, I know it!

Sean: Ok hold on babe. Let me just pop your shoulder back in again.
Reply
Tammyli says:
02/04/2016 at 10:59 AM

Sean: you are not allowed to shake the baby, no matter how much she frustrates you 🙂
Reply
Sam says:
02/05/2016 at 10:06 AM

LOL!!
Reply