December 21, 2016

December 21, 2016

dynamic :

8 minute clock :

partner warmup of :

a) row 400 meters (200 x 2)

b) pass thru x 40

c) air squats x 40

d) hr pushups x 30

e) ring rows x 30 


12 minute emom (echnique/efficient movement set) of :
a) overhead squats x 4-6
b) double unders x 5-50

notes :
- overhead loads from pvc pipe to 135 lbs.you choose.
- 30 seconds of practice to 50 reps on double unders.
- two movements it is easy to get frustrated with. bring a positive mindset. view as opportunity to learn and get better.


In Teams of 2 or 3
For Time :

3000 Meter Row

Teammates row 1 minute at a time. No transition time included.- pair up with same teammates if possible.


post wod mobility :
20 on/10 sec rest x 3
a) banded hamstring stretch
b) seal stretch
c) child's pose

notes :
- will be done together as class. 

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