Thursday, August 6, 2015

We’re going to miss our cute ‘lil collegiate golfer, Marissa, who heads back to school in one week from today. Don’t leave us!

080615 WOD

A. In 6:00

Run 400 meters or row 500 meters, then

Two rounds of:

5 strict chin-ups

10 strict toes-to-rings

15 banded good mornings

B. EMOM 20:00

Minute 1: Row 200/150 meters

Minute 2: 10 box jump-overs (24/20)

Minute 3: 15 Russian kettlebell swings (53/35)

Minute 4: 20 sit-ups

>> On-Ramp

EMOM 20:00

Minute 1: Row ME 0:45

Minute 2: 10 step-ups

Minute 3: 15 Russian KB swings

Minute 4: 20 sit-ups / crunches

C. Mobility

1. Quad + IT band smash with foam roller

2:00 / side

2. Tricep smash with partner

2:00 / side / person