WOD 12/21/13
10 Minutes of Shoulder/Back/Hip/Ankle/Wrist Mobility
A-WU- 1 Minute Light Row @ 50% RPE + 1 Minure Row @ 100% RPE + 1 Minute Practice Double Unders
B- Parnter Smurph= Row 2K/300 Double Unders/200 USA K.B. Swings (24/16kg)/150 Sit Up/2K Row
C- 10 Minutes of: Partner Thruster
Notes: Partners will work up to a Max Thruster in 10 Minutes/Score= Total Weight Moved
“Smurph” – 40:07 Rx
Skipped the Thrusters.
Hope to see everyone tonight. Let’s send off our good friends Oak & Rose out in (CF 718) style.
Got lucky today and worked with Lindsey (LP)..girl put in work!
Partner Smurph= Row 2K/300 Double Unders/200 USA K.B. Swings (24/16kg)/150 Sit Up/2K Row- 34:07 Rx
Got thinking about bar muscle ups last night and wanted to give it a try today after the WOD- and was successful for 2 in a row- Marcos has the video to prove it! Couldn’t be more excited about this!
Ditto Marcos- hope to see a nice gathering of 718 faces tonight at Greenwood Park- anytime after 8!