Thursday, Nov. 19, 2015

IMG_1163We love having Andrea’s friends visit each year from Calgary (Can we call them our friends, too?). We may have to trap Pete (from left), Tracy and Darcy on Maui to keep them from leaving in a little over a week. Thanks for training with us! You folks will be missed.

111915 WOD

A. Every 3:00 for 9:00

250-meter row or 200-meter run

10 parallette shoot-throughs

B. Five rounds for max reps:

0:30 row for calories

0:30 rest

0:30 Russian kettlebell swings (53/35)

0:30 rest

0:30 box jump-overs (24/20)

0:30 rest

0:30 med ball sit-ups (20/14)

0:30 rest

C. Mobility

1. Glute smash with lacrosse ball (2:00/side)

2. Tricep partner smash (1:00/side/person)