Friday 12/27/2013 WOD
Warm up
3 sets
5 Knees to elbows
10 Alt Lunges
15 hollow Rocks
4 negative HSPU
Dynamic Stretches
Barbell Clean prep work
Strength/Skill
10 Min EMOTM
Odd 5 Hang Power Cleans @70 of 1RM
Even 8 Box Jumps (24/20) (30/24)
Training (Met-con)
In teams of two
“Row, row, row your boat”
4000 Meter row for time
1 Partner rows, the other partner performs max weighted ab mat sit ups (45/25)
Switch every 500 Meters
Scaled division finalist EVF Battle of the Fittest
Matt R, Brynn M, Lindsey C
2013 12 26
Partnered with Daniel today – 19:09 and 220 ab mat sit ups @ 45#
Crushed it with Amy: 21:20 and 483 ab mat sit ups @25. First RX WOD.