Can you tell which athlete hadn't yet done the WOD?
Hint: check the eyes.
Buy-in
NORCAL Warmup
- Jumprope
- DROM
- Shoulder mobility
- Burgener WU
WOD
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
scalings:
800/35/35
600/15/25
Time limit: 30 minutes
Cash-out
Stretching
Mobility Homework - Celebrity Goat Death Match: Chris Spealer
Test: squat wide.
Homework:
- Couch stretch with bias up the side. 2.5 minutes per side.
- Reverse ballerina, bias turn away. Contract/relax. 2.5 minutes per side.
CW: 25:14. Scaling: 800/35/35. I did 25/25 for the first two rounds, oops! To make up for it, I did 55/55 for the last round. Yikes!
ReplyDeleteLiked this WOD! I think running is FUN. Scaled to pack level; 800/35/35. 18:19. Next time, I'll try the Big Dogs WOD.
ReplyDelete