WOD 3/14/15
8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility
A- WU- For Time: 400M Run/250M Row/400M Run/250M Row
B- 10 Minutes To WU- SDHP/WallBall/Box Jump/Push Press/Row + Fight Gone Bad= Three rounds of: 1 Minute Max Reps Each: Wallball (20-10’/14-9′)/ Sumo deadlift high-pull (75/45)/ Box Jump (20/18″)/Push press (75/45)/Row (Calories); 1 Minute Rest Between Rounds.
Notes: In this workout you move from each of five stations after a minute/ The clock does not reset or stop between exercises/ This is a five-minute round from which a one-minute break is allowed before repeating/ On call of “rotate”, the athletes must move to next station immediately for best score/ One point is given for each rep, except on the rower where each calorie is one point.
C- Accumulate 90 Seconds Each: Supine Chinese Plank/Prone Chinese Plank
Post your scores to the Whiteboard.
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