Thursday, Oct. 29, 2015

I asked the early class to depict their “early pose.” I’m still not quite sure about these results.

102915 WOD

A. 8:00 time cap:

800-meter run or 1K row, then two rounds of the following:

1:00 front plank

0:45 left plank

0:45 right plank

0:30 hollow

1:00 rest

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 slam balls (30/20)

0:30 rest

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

0:30 rest

>> On-Ramp

Modifications will be posted on the whiteboard

C. Mobility

1. Hamstring smash with lacrosse ball

2:00 / side

2. Lat smash with foam roller

2:00 / side