Friday, 16 December 2016

 

Skill:

3-person Team

2100m Row*

For Time

*Equal Work

 

Conditioning:

“Sail Away”

35 Pull-ups

35 GHD Back Extensions

35 Double Unders

35 Weighted Walking Lunges (45/35)

35 Wall-Ball Shots (20/14) @ (10/9′)

35 Hand-release Push-ups*

35 Knees-2-Elbows

35 Calories Rowed

35 Box Overs (24/20″) No Touching Box

 

For Time

Compare to Friday, 16 September 2016

 

Flexibility:

Couch Stretch – 1:30/side

Supine Shoulder Stretch – 1:30

Olympic Wall Squat – 1:30

Sink Mobilization – 1:30

 

 

Post times and experiences to comments

Comments

  1. 25:22, many mods, nothing like a long chipper to remind me how out of shape I am!! Lol!! 😉
    12:24.7 2800m row with Brian, Debbie, Christa
    Great WOD!

  2. 2100m Row w/ John and Matt in 7:34. Broke up as 350’s

    CWOD:: 19:10Rx except singles

  3. 25:25 g/b bands, 25# lunges, PU on knees,, knee ups, 16″ box

  4. 25:37 scaled 3 to 1 singles JR, 35# lunges, 16″ box jump

  5. Muffin Man says:

    CWOD: 3:37 Rx. PR by about 18 minutes. Oh wait, we only did 10 reps of each movement.
    SWOD: worked C&J up to 185# practicing form.
    MWOD: Lots of shoulder mobility.

  6. 25:38 18″ box jump overs
    11:05 on the 2800 row w John, Daniel and Brent

  7. CWOD: 10 reps each movement, not sure on time. Still recovering from being sick
    Worked on C&J form.

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