WOD 12/2/12
5-8 minutes of Hip/Back/Shoulder mobility
WU- NFT- 20 PVC Dislocate/WindMill/OHS + 3 Minutes Double Unders Max Effort (Practice)
Low Bar Squat- 5 Minutes to Warm Up/6/6/6 @ 70% (15 Minute Cap)
Press- 12 Minute To A Heavy Single
12 Minute AMRAP of: 200M Run/9 Ring Dip/12 Toes To Bar
Go Jenny!!!
Mobility wod was amazing! You don’t realize how imperative it is to participate in this class until you take it. Foam rolling time to time just isn’t enough… Try this class if you haven’t, you’ll feel a difference! Thank you so much Coach Iz!!!
New Jersey? Fogettaboutit!
PROSPECT PARK:
For time: 7 LOOPS (about 23 mi) – 1h15m
Our unofficial team is growing in numbers! Three riders turned out today for the last ride of 2012. Unforeseen social engagements moved the ride closer to home.
Ann cranked out the loops bare-knuckled and with no gear. Nice job!
Ken crushed me on the second loop but then was kind enough to let me draft the rest of the way. Thanks for pushing me! (or should I say “thanks for dragging me”). Head Coach wasn’t overstating things when he described you as a “crazy biker” !
Tune in after the snow melts for our spring ride!
Why you gotta be hatin’ on Jersey!?
Nobody’s hatin’. It was just too far! What’s the persecution complex? 🙂
The competition is in Long Island actually. http://portcrossfit.com/
LB Squat – 1 rep EMOM @ 85% – 155
Press – 1 rep EMOM @ 65lbs
Ring Dip practice for 10 minutes
9 Min APRAP – 200M SB Run/ 12 T2B – 2 Rds 😛 Boo!!
SB Runs are a goat of mine – I am such a baby.
Your shin is still injured, your not a baby, your my hero… Great job Tambot!