WOD 1/19/14
8 Minutes of Low Back/Hip/Ankle/Shoulder Mobility
A- WU- 5 Rounds of: 30/30 Jingle Jangles + 7 Rounds of: 1 Minute on 1 Minute off Row (Max Effort)
B- Loredo= 6 RFT of: 24 Air Squat/24 Push Up/24 Walking Lunge (12 steps each leg)/400M Run
C- 8 RNFT of: 10 Each Renegade Row (45/25lbx2)/5 Windsheild Windshield Wipers (bar or floor)
Check out Chris Spealler doing OHS http://media.crossfit.com/awset/CrossFit_Spealler_OHS_SlowMo2_52d9aab36ab44_SD.mp4
Thanks for posting dariel I was looking for a breakdown like this
A) 7x1min row/rest max distance – 310m/283m
B) Loredo – 25:14
laredo 33:30 . this kid is getting out of shape