WOD 6/14/14
8 Minutes of Hip/Shoulder/Back/Wrist/Ankle Mobility
A- WU- 200M Run @ 70% RPE + 10 Rounds of: 40 Yard Dash; 45 Seconds Rest Between Rounds
Notes: Use first 3 rounds as a warm up/Gradually increase to maximal intensity.
B- 8 Minutes To WU Push Press/Box Jump/K.B. Swing + Jack= 20 Minute AMRAP of: 10 Push Press (115/75)/10 K.B. Swing (24/16Kg)/10 Box Jump (24/20″)
Army Staff Sgt. Jack M. Martin
C- NFT- Renegade Row- 8/8/8/8 (HAP) + GHD Hip Extension- 20/20/20/20
Post your scores to the Whiteboard.
Meet Laure,
She went to France and shared a photo from her hometown representing 718!!!.
Looking good!
Downside of the whiteboard, no more comments!
Anyway, this workout is a sneaky beast. Still feeling the after effects, four hours later.
FWIW the advice to alternate the leg you step down from box jumps with is good. i did not and it feels like someone took a bat to my right knee.