Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:
7×2 Push Press + Split Jerk

WOD:
For time:

800m Run
Rest 3 minutes
400m Run
Rest 3 minutes
200m Run

Post strength loads and total run time to comments.

___________________________

How to overcome the naysayers in your life, Mark’s Daily Apple

Training secrets from the world’s best rock climber, Outside Online

Post thoughts to comments.

Media:
Thursday WOD, August 15, 2013

4 thoughts on “Thursday WOD, August 15, 2013

  • August 15, 2013 at 7:51 am
    Permalink

    Margaritas and Mobility TONIGHT!! Bring with you: a softball (or other ball of similar size), 3 lacrosse balls (two taped together like a peanut) and $5 for margaritas!

  • August 15, 2013 at 1:47 pm
    Permalink

    The margaritas are chilled and ready to go!

  • August 16, 2013 at 2:46 pm
    Permalink

    Unbelievable results from the mobility exercises. Many thanks to Amie and the crew staying late to work UE mobility. The release of the soreness and increase in ROM helped me not touch the band when I met Cindy this morning!!! I will be back for this! Declaring shenanigans on anyone that did not get a margarita by Jim!!!

  • August 16, 2013 at 6:11 pm
    Permalink

    Steven-
    That’s FANTASTIC news! The shoulder mobility is a game changer for sure! So glad it helped!! We will be doing it again on Saturday after the 9am class for all who are sore from Cindy!

Comments are closed.