WOD 9/8/14
8 Minutes of Hip/Back/Ankle Mobility
A- WU- 3 Minute Max Calorie Row + 3 Minutes Max Rounds of: 5 Each D.B. Walking Lunge /5 D.B. DeadLift (45/25×2) /5 Chin Up – 9 Minute Cap
B- Squat- 9/9/9/9 @ 70% (add 2.5 – 10lbs From 9/1/15) – 20 Minute Cap
C- 3 RFT of: 9 Box Jump (30/24″)/15 USSR K.B. Swing (2/1.5 Pood)/21 Burpee
*D- 100 Seated Banded Ham Curl
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
Just finished up today’s squats and I will tell you what.
My lift is looking better for the whole set. I feel stronger and the extra 10lbs I didn’t even notice.
After a weekend of eating a box of pb cookies, shrimp parm, pizza, ice cream and I’m sure I’m forgetting something here’s my advice. Indulge but not like me. You won’t be able to breathe during the METCON.