Thursday, Sept. 17, 2015
Today we say a hui hou to our original CF Upcountry friend, Allen, who owns Interurban Athletics in Seattle, and his girlfriend, Rachele. thanks for all the great memories. It’s always a good time with our brother from another mother. Safe travels home; we will see you again soon!
091715 WOD
A. Warmup
Run 600 meters individually, then as a group:
Two rounds of the following:
1:00 front plank
0:45 L plank
0:45 R plank
0:30 hollow
1:00 rest
B. 20:00 AMRAP
In teams of two, with only one person working at a time to complete full rounds of:
250-meter row
15 Russian KB swings (70/53)
10 toes to bar
200-meter run
Optional individual workout:
Complete same work listed above; rest 3:00 after each round.
C. Mobility
1. Partner Trap smash with PVC (1:00/side/person)
2. Partner quad smash
(2:00/side/person)