WOD 8/26/15
8 Minutes of Hip/Back/Ankle Mobility
A- WU- 200M Run @50-90% RPE + 5 Rounds of: 30/30 Jingle Jangles
B- For Time: 60 Box Jump Over (24/20 or 20/18/12“)
C- Squat- 5/4/3/2/1 (Tempo: 2/0/X/1-2, Challenge yourself but be sure to maintain your speed out of the bottom); 1-2 Minutes Rest Between Efforts
D- For Time: 200M Walking Lunges -6 Minute Cap
Post your scores to the Whiteboard.
Drop-in: Crossfit Hybrid Athletics
Came late, but nice of them to let me jump in.
Missed tire flips 🙁
Warm up: 5 min assault bike
3 rounds: toe touches/10 pushups/10 air squats
Wod:
42 ‘merica kb swings (44#)
21 push press (115#)
300m run
30 swings
15 push press
300m run
18 swings
9 push press
300m run
Time: 16:31
Missing my 718 🙁
Your hitting up some good boxes. How did you like the assault bike?
I like the assault bike, it really gets your heart pumping fast and at the same time gets your arms and legs moving. The seat was a bit uncomfortable, but a great tool!
A) 400M Run + 5 Rounds of: 200 Yard Shuttle – 0:35.9-0:37.4
B) For Time : 60 Box Jump Over (30″) – 3:30
C) Squat 5/4/3/2/1= 225/235/260/265/280
D) 3 RFT of: 25’ HandStand Walk/20 GHD Sit Up/100’ OH Walking Lunge (45) – 12min-ish, legit HS Walk today, very happy overall