0630 class is canceled. Sorry for any inconvenience.
All other scheduled classes are normal.
Skill:
Practice 10 minutes on:
Straight Legged Box Jumps
5-5-5-5*
*Hold Overhead Distraction 30 seconds/side after each set
For Quality
Conditioning:
“Cardio Killer”
800m Run
80 Double Unders
800m Row
600m Run
60 Double Unders
600m Row
400m Run
40 Double Unders
400Row
200m Run
20 Double Unders
200m Row
For Time
Compare to Friday, 30 September 2011
Flexibility:
Side Straddle stretch – 1:00/side
Center Straddle – 1:00
T-Spine Smash – 2:00
2 rounds for quality
Post time and experiences to comments
23:43
Runs as posted. 3:1 singles. No row
25:56 RX
Thanks to Robert for the excellent 5:30 am assistant coaching this morning.
D.
26:00. Didn’t like this one at all, but it was needed. Cardio needs much work.
Believe it or not I really enjoyed this WOD 🙂
26:06 Rx
Need to drop some poundage which will help on those runs!!
23:46 Rx gotta work on those double unders
CWOD:
20:59 Rx
0:55 sec PR
Caught once on set of 60 DU’s
I am exhausted!
21:36 RX
T.
25:09 RX