WOD Blog

Fri, Feb 21 2014

Row x 4


(Time)
Warm up: 3 minutes
Air squats
push-ups
sit-ups

Stretch/mobilization
shoulder distractions
Hamstring stretch
couch stretch
calf stretch
spiderman

Skill: Kipping Pull-ups

Strength: Squats (5-5-5-5) Working on form but adding weight each set.

WOD: 4 x 500 row
3 minute break at the end of each 500 meters

Finisher: t-spine rollout, lats, glutes, etc...
Smash Anterior/posterior


1st2:08 (3rd round) RxDerrick Wils Fri, Feb 21, 2014

Derrick Wils2:08 (3rd round) Rx
2:17, 2:09, 2:15 / 135# back squats working on form