8 Minutes of Shoulder/Back/Hip/Ankle Mobility

A- WU- For Time: 800M Run

B- 3-5 Minutes To WU- Box Jump/ Double Unders/Row + For Time: 100 Double Unders/30 Box Jump (24/20″)/25 GHD Sit Up/20 Calorie Row/25 GHD Sit Up/30 Box Jump/100 Double Unders or For Time: 200 Single Unders/30 Box Jump (20/18″))/25 Ab Mat Sit Up/20 Calorie Row/25 Ab Mat Sit Up/30 Box Jump/200 Single Unders

C- 4 Minutes Max Reps: Strict HSPU or 4 Minutes Max Reps Seated K.B. Press (12/8Kgx2)

D- 4 Minutes Max Reps Pistols or  4 Minutes Max Reps Walking Lunges

Post your scores to the Whiteboard.

2 replies
  1. Tammyli
    Tammyli says:

    Well i taught all the classes this morning and I can tell you this, the WOD looked pretty awesome! Many of you guys kept it under 12-13minutes 🙂 The box jumps were fast and everyone is looking real good on the rower.

    BUT – don’t get crazy, I also saw way too many Athletes only doing singles today 🙁
    Practice makes perfect, please come early or stay after and work on those Double under. What I see most is too much rotation at the elbow, learn to relax more and use those wrist.

    For me, it was a rest day. Getting ready for a fun weekend and sunny days.


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