Bike Sprints:
Partner up
2 x 400m*
2 x 600m
2 x 800m
2 x 600m
2 x 400m
For Time
*one sprint each partner at each distance
Conditioning:
HERO WOD
“Coffland”
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800m Run
30 Push-ups
For Time
WOD courtesy of crossfit.com
Mobility:
Wrist Stretch – 1:00/arm
Saddle Sit – 2:00
Post time and experiences to comments
Sape bike sprints: 9:40-ish
I maintained a 63-65rpm and it felt pretty easy.
Coffland: 41:00 Rx, fell off the bar on last hang with 11 sec remaining. Next time do descending bar hangs. PU felt good. Loved this Wod! ❤️
1:30, 1:30, 1:30, 1:19, 0:11
SWOD:
Did run through of MP Iron Club for Thursday.
Heavy cleans and heavy jerks
Bike:
What Sarah said. 🙂
CWOD:
“Coffland”
30:27 Rx
1:30, 1:30, 1:20 (left grip toast), 1:03, 0:37
Toasty WOD!
Strong work to all six that showed up today for the WOD!!
Shadowed Sarah for bike sprints. I enjoyed those sprints
Coffland:
42:20
My back started to tighten on me during the first run, so I rowed.
Back tightened up on the second row. Just did hangs and pu to finish.