WOD 12/14/13
8 Minutes of Shoulder/Wrist/OH/Hip/Back/Ankle Mobility
A- WU- 3 Rounds of 30 Seconds Each: Burpee High Five/Partner Over Under/Leap Frog
B- Partner WOD 1- Partner Murph= For Time: 1 Mile Run/100 Pull UP/200 Push Up/300 Air Squat
Notes: In Teams of 2/ With only 1 Partner Working at a time/Partition as needed/Score= Total Time to complete entire WOD
Tommy- nice to have you back and fun working with you today. Stick around kid!
29:11
Can’t believe this was the first time we partner wodded!! Awesome work you crushed it (as usual). Love being back! Sorry I’m a day late.
Oh yeah and quote of the day, should be on a new CF718 tee-
“Weak people make me sad :(” – D. Smanik
Glad I was able to make it in today! It was well worth the ice shards to the face on the walk home.
Another quote of the day by D. Smanik –
“Running makes me sleepy”
Agreed, Dave is a walking bottle of awesome sauce.
Worked with my man Mike S the Tall. Really really enjoyed today’s WOD. Just what I was looking for to break up all the lifting.
25:33
Awesome Wod today! Cant imagine doin Murph all alone. Glad is was ‘Half Murph’.
Marcos you’re a beast! Thanks for the push!
28:05
Fun day at the Oly Cert. learned lots of new techniques that might help in class.
Got a new PR on my Snatch today 🙂 95lbs
Late post, glad I’m so quotable though! Going to make some “test” tshirts I think.
A) 3rds 30sec Burpees high 5 (fun) / over under (unfun) / frogs (fun)
B) Partner Murph (row!) – Anne also did some creative math on the Row so it ended up being: – 1250 / 100pull / 200push / 300squat / 2k – and we finished in 31:11