WOD – 20181122
Nov
22
Thursday
20181121
Mira / Julian
Warm-Up
2 rds
– 50 Jumping-Jacks
– 10 MedBall FR Walking-Lunges e/s
– 1 Lane Bear-Walk
– 10 Wall-Balls
– 1 Lane Duck-Walk
– 10 Russian-Swings @12/16
Mobility
2 rds
– 60 sec Ankle-Mobility
– 1 Forward-Fold Leg-Raise-Complex
Skill
4 rds
Rookies
– 10 Pistols on box w/ rig iT
– 10 Pistol Leg-Raises on Boxes iT
Intermediate
– 10 Pistols w/ Plate
– 10 Pistol Leg-Raises on floor
Pro
– 10 Paused Pistols
– 4 Pistol-Waves e/s
– 4 Pull-Ups after each rd
WOD TC 10
– 500m row
2 – 4 – 6 – 8 – 10 – …
– Pull-Ups
– Wall-Balls
– American-Swings
1
