WOD 3/10/13
10 Minutes of Hip/Back/Ankle/Calve Mobility
A- WU- 3 Minute Row @ 90% RPE
B- Griff= For Time: 800M Run/400M Run Backwards/800M Run/400M Run Backwards
C- For Time- 100 V Ups/SuperMans/Double Unders (partition as needed)
D- 5-10 Minutes of Goat Work or Mobility
A. 3min row – 832M
B. Griff – 12:14 Rx
C. 100x V-ups / supermans / D-Us – 9:39 Rx
D. Strict ring muscle-ups – 6 reps.
Chris V – great job keeping it real. Always a blast working out with you.
Julie – congrats on stringing together those D-Us.
Jessica – you crushed that WOD … AND the cool down. Way to go!
Great weather for being outside – what’s with all the cancellations, guys?
Warm Up – 1/2 Tabata DU’s – 81 33/31/35/12 + 10 kneeling squats/ 20 KBS @ 53lbs/ 10 Broad jumps/ 200m Run & 7 rounds of a 40 yard sprint
Kneeling squat jumps – 1/1/1/1/1
Kneeling Squats – 12/12/12/12 @ 95
Strict pull-ups – 3/3/3/3/3 – but all singles
Tabata Band sprints. I like these
100 Band Good mornings
GHR – 8/8
Wipers – 5/5
Nice working with big class today.