Wednesday, April 16, 2014

WOD Thursday April 17, 2014

WARM UP:  10 min AMRAP
Walking quad stretch
20 double unders
10 air squats
10 ring rows
10 leg swings (side to side)

MOBILITY:  Lat Smash 

SKILL/STRENGTH:  Squat Therapy 5 EMOM x 10 min

WOD:  "Rowling" (teams of 3) 25 min AMRAP
Partner 1 rows 100 m - 

If you stop less than 10 above or below 100m (between 90 and 110),  your team performs 
EVEN:  Mountain Climbers (2 ct)
ODD:  Medicine Ball Cleans 

(Example:  you stop rowing, counter ends at 94, which is 6 away from 100- you and your team perform 6 mountain climbers)

If you go over 10m or under 10 m, your whole team must run 100 m together.

If you get it to stop exactly at 100, all other teams but yours must run 100 m

Continue rotating through partners for the row.  Score is # mtn climbers, # MBC performed.




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