Conditioning:
“Wicked Wednesday”
10 Power Cleans (155/103)
20 Burpee Box Overs (20/16″)*
30 High-Lows*
400m Run
4 rounds for time
Compare to Wednesday, 14 August 2013
*Instructions:
Rx Burpee Box Overs require feet not to touch the box. Box must be cleared in order to count as Rx.
High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 15 lowering in one direction, and 15 lowering in the other.
Mobility:
Hip Capsule Stretch – 1:30/side
Spine Smash – 2:00
Couch Stretch – 1:30/side
Post time and experiences to comments
CWOD:
39:14 Rx
CWOD:
28 min cap (started late 🙂
3rds+19reps RX
27:16 Rx
Tiring WOD. Fat cried a little on this one! 🙂
T.
29:29. Mod 83#
D.
32:11. Rx.
That was rough. Big class! Good job BW.
29:44 Rx
Ugh. That one was not very pretty
31:16. Mod: 83# clean.
Haven’t sweat that much in a long time.
Also stayed after and worked on kips and did 40 GHD situps with Christian.
28:19
Rx