WOD 12/6/12
10 Minutes of Shoulder/ Hip/ Calve Mobility
200M Jog @ 50%;1 min Rest/400M Run @90-100%
Front Squat- 5 min Warm Up to 70%/5/5/5/5@70% (15 Minute Cap)
4 RFT of: 50 Double Unders (3 Minute Cap)/12 Burpee/10 Box Jump (30/24″)
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200m Run @ 50% / 400m Run @90-100% – 1:17
5×5 Front Squat @ 165
4RFT of: 50 Double Unders / 12 Buprees / 10 Box Jumps (30)
8:29 rx
You crushed it
Nice job RoRy! 🙂
Run – untimed
5×5 F. Squats @ 200
WOD 7:57 Rx.
Fun WOD, Coach! Figured I’d feel sluggish with all that birthday cake but I think it actually helped 🙂
Birthday cake makes you more elite:)