Friday 11/15/2013 WOD
Warm up
3 sets of
5 Inch Worms
10 strict Pull ups
15 alt Side Lunges
20 Ab Mat Sit ups
Dynamic Stretches
Strength/Skill
Snatch Grip Dead lifts (off blocks)
5-5-5-5-5
Training (Met-Con)
3 rounds
10 Dead Lifts (225/155) (275/190)
15 Ring Dips
600 Meter run
600 meter run distance is around the block once
Scale options scale Weight on DL’s
Scale Ring Dips with a band or sub with push ups
Scale distance on run
Track and log your scaling
2013 11 14
13:56 225# w/ pushups
first run in the cold air was tough
13:27 155# ring dips – running+cold=SUCKS!!!!
12:37RX. Nice start to the weekend
14:56 #95, ring dips w/band – awesome end to an awesome week!
15:25 switched from 185# to 155# midway through. Push-ups and, of course, rowed. See you tomorrow!