Watch out! They are in charge! Yikes!
Conditioning:
500m Row
12 Paralette Pass-throughs
8 Squat Snatches (115/75)
400m Run
12 Ring Dips
8 Strict Pull-ups
3 rounds for time
Flexibility:
20 Sit-ups to Pike
Hold Pike Stretch – 2:00
Right Leg Split – 1:00
Left Leg Split – 1:00
Center Split – 1:00
Post time and experiences to comments
37 something on the WOD. THAT WAS HARD WORK
That was a doozy! 29:57rx (I think the change is right)
I HAVE to start working those ring dips. kip Jana, KIP!!!