WOD 03/21/16
8 Minutes of Hip/Shoulder/Hip Mobility (Click links for details)
A- WU- 3 Minutes Light Row +
1 Minute Double Under Practice
B- Partner Smurph=
For Time: 2K Row
300 Double Unders
200 USA K.B. Swings (24/16Kg)
150 Sit Up
2K Row
C- Partner Thruster- 10 Minutes To A Max From The Ground
Notes: Partners will work up to a Max Thruster in 10 Minutes/Score= Total Weight Moved
Dropped-In at Crossfit Solace before dinner with the old lady:
A) 1k Row (3:37, moderate RPE, Jason don’t you throw shade on me…)
B) Romanian Deadlift 10-8-6-4-2 @ 185lbs (Focused on form, not a regular move)
C) For Time : 15 Thruster (95)/30 Cal Row/90 DU/30 Cal Row/15 Thruster – 6:28 (doubles were hot garbage, rest was smooth)
D) Extra Credit : 21 Thruster @ 135 (about 5min as 7×3 NFT, kept it moving)
Fun seeing how other gyms work. For the record, we bring the hustle. Also high ceilings are awesome.