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
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!
2100m Row w/ John and Matt in 7:34. Broke up as 350’s
CWOD:: 19:10Rx except singles
25:25 g/b bands, 25# lunges, PU on knees,, knee ups, 16″ box
Correction 25:55
25:37 scaled 3 to 1 singles JR, 35# lunges, 16″ box jump
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.
25:38 18″ box jump overs
11:05 on the 2800 row w John, Daniel and Brent
CWOD: 10 reps each movement, not sure on time. Still recovering from being sick
Worked on C&J form.