Thursday, Feb. 26, 2015

Mob Boss Josh will take you deep into the pain cave.

022615 WOD

A. 5:00 AMRAP

250-meter row

10 air squats

10 rebounding ball slams

B. Every 3:00 for 15:00

Run 300 meters (or row 300 depending on rain)

10 box jump-overs (24/20)

5/3 strict pull-ups (add weight if you want)

If you have less than 0:20 rest per round, scale run to 200 meters

>> On-Ramp

Every 3:00 for 12:00

Run 200 meters (or row 200)

10 step-ups

5 ring rows

C. Mobility

1. Ground splits (2:00-3:00 total)

2. Detailed quad rollout (2:00/side)

3. Pec smashing with lacrosse ball (2:00/side)