Nov 2, 2015

Tuesday 15.11.03

Warm Up
- 500m row
- Dynamic stretching

Main WOD
20 Minute AMRAP
- 4 strict Pull ups
- 8 push ups
- 12 calorie row

Mobility WOD
- Banded Shoulder distraction

Post loads and results to

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Twenty minutes is a good chunk of time. I recommend shortening your warm up and focusing it on the movements you’ll use in the WOD. Use it to get a sense of the pace you can maintain.

Mobility WOD
Hold each stretch each side for 2 minutes.


Randall Peaslee said...

Was fun... First time... Didn't feel shunned because I had no idea what's going on thanks guys. See you tomorrow.

Sapper408 said...

11 rounds - great workout

Aubrey Ashford said...

10 Rounds

Dwayne Beasley said...

9 rds plus 12 - with Mark

monroe said...

11 rounds with 4 seconds to spare

Marion Sewell said...

7 rounds 11 calories.

Marion Sewell said...

Way to go battle!!!! Good work

David Batchelor said...

Did 10 mo I got slow and steady to protect my back injury. Fun WOD

Kevin McDonald said...

16 rounds +4 +8. Subbed .3 ride on Airdyne for 12 cal row. Probably should have gone .35. Pull ups and push ups were right on - unbroken but challenging.
Try to catch up on missed WODs - nursing herniated disks.