WOD 10/20/15
8 Minutes of Hip/Shoulder/Back Mobility (click links for details)
A- WU- 3 Rounds of: 800M Run; 1:1 Rest To Work Ratio
B- 3 Minutes of Work;1 Minute of Rest X 5 Rounds of: 200M Run/12 Burpees/Max WallBall (20/14-10′ or 20/14-Max Height) in time remaining.
C- For Time: 100 Ab Mat Sit Up/100 GHD Hip Extension
Notes: Partition as needed.
Cardio
A- WU- 5/4/3/2/1 Reps @ Sustainable Pace of: WallBall (20#-10’/14#-9′ or 20/14#-Max Height)/Box Jump (24/20″)/USA K.B.S (2/1.5 Pood or HBD)
B- Morrison= 50/40/30/20/10 RFT of: WallBall (20/14#-10′)/Box Jump (24/20″)/USA K.B.S (24/16Kg)
C- For Time: 400M Farmers Walk (HBD)
Post your scores to the Whiteboard.
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Thanks D . I just bought some stuff from eastbay.com because of your earlier post, you should get commission…
Lol. They should give me 10%.