WOD 1/8/15
8 Minutes of Shoulder/Wrist/OH/Hip/Back/Ankle Mobility
A- WU- 1 Minute: Max Reps Double Unders + 3 RNFT of: 7 Each Thruster/OHS/Pull Up/Push Up -5 Minute Cap
B- Muscle Snatch- 12 Minutes To A Challenging Single
C- Every 2 Minutes For 10 Rounds: 200M Run/15 Box Jump Overs (24/20″) or 10 Box Jump (20/18″) -20 Minute Cap
Notes : For Box Jumps- step down each time to avoid injury.
Post your scores to the Whiteboard.
I really hope there is a sub for this run considering the news said it is “dangerously cold” out there. Burpees?
Yea. It’s brick out there.
we rowed 250m
Nice working with the 9am crew this morning!
subbed 15 burpees per round for run. And did 15 box jump overs- stayed consistent in timing throughout 10 rounds
BRICK…250m row subbed
MAD BRICK. Everyone who makes it to class today is every bit as cool as
… this guy: https://www.youtube.com/watch?v=wKNhCjA0pdU
He crushed it. Lol.
Solo session with coach tam at 11 thank you for staying and coaching me your the best!! Getting me ready for the academy =)
My pleasure Marisa!
Everyone did so well this morning. The modification was pretty good, I think #6amStrong had it the worst with 250m row and 15 box jumps
My others classes dropped it to 200/ 10