WOD 12/9/12
10 Minutes of Shoulder/ Hip/ Back/ Ankle/ Over Head Mobility
500M Row @ 70% RPE
WU- 3 RNFT of: 25 Double Unders/15 Air Squats/10 HRPU/5 Strict Chin Up
Over Head Squat- 5 Minutes Warm Up to 70%/3/3/3/3/3/3/3 @ 70%;60 Seconds Between Efforts (20 Minute Cap)
Fot Time- 1 Mile Run/100 Hollow Rock/100 Super Man (Partition as needed)
Good luck Victoria, Dariel, Ryan, and Marina! Woot woot 🙂
WOOT WOOT!
I’m sorry coach…