Saturday, July 19, 2014

07192014 Saturday WOD

Busy Saturday!

I got in early to the box and wanted to get a little extra warm up in.

PRE WARM UP
2K Row - 9:39 @ 2:28 split

Burgener Warm Up
+ 20 air squats
3 x of above

Band/PVC stretches

WARM UP
400m Run
3 rounds of:
1 min to complete 5 x burpees
1 min to complete 25 x KBS @ 44# (L3)
1 min to complete 100m run
total of 9 min

SKILL

2 min max box jump/step up
I got 41...
BUT....
We had to do it again..and if you did not DO BETTER you had to do 20 x burpees
my second time I got 45!!!  Yay no burpees.

WOD
21-15-9

Dumbell Thrusters @ 20#

Pull Ups @ box
I wanted to do 21  on the box and the rest via the band...but it was going to take too long
FINISHED - 11:47

My thrusters were as usual horrible. I am pretty sure 90% were no reps. I just don't have the mobility to do them correctly.  Bar or DB...

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