January 2016 Flashback, KO in the OK

 

Conditioning:

9:00 AMRAP

20 Double Unders

1 Overhead Squat*(125/83)

1 Ring Dip*

1 Handstand Push-up*

 

For Score

Compare to Tuesday, 11 October 2016

*Add 1 OHS, 1 Ring Dip, and 1 HSPU each round

 

…Rest 9 minutes, then…

 

Sprint Work:

Partner WOD

Row 1200m

Rest 2 minute

Row 1000m

Rest 2 minutes

Row 800m

Rest 1 minute

Row 600m

Rest 1 minute

Row 400m

 

For Sprint Time

 

Mobility/Flexibility:

Knees to Traps – 1:30

Elevated Cat – 1:30

2 Pike/2 Squat – 10 reps

Standing Pike – 1:30

Kneeling Achilles – 1:30/side

Butterfly – 1:30

 

 

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