WOD 11/24/15
10 Minutes of Run/Calves/Low Back Mobility (click links for details)
A- WU- 200M Run @ 50-90% RPE + 7 Rounds of: 40 Yard Dash; 45 Seconds Rest Between Efforts
B- EMOM For 10 Minutes: 10 Box Jump Over (20/18″)
*C- For Time: 100 Ab Mat Sit Up/100 GHD Hip Extension (compare to 10/20/15)
Notes: Partition as needed/Complete as much as possible in time remaining.
Cardio
A- 3 RNFT of: 250M Row/12 Burpee/6 Broad Jump (max distance)
B- 3 Rounds of: 800M Run; 1:1 Rest To Work Ratio
C- RBG– 5 RFT of: 10 D.B. Hang Power Clean (45/25#x2)/10 K2E (hanging knee raises)
Post your scores to the Whiteboard.
C’mon Sam! Unhook that piano.
And I think Wango is laughing at you.
I’m flying!! And yes, he’s laughing at how slow I am!