Announcement: We will meet in the 62 Room of Arvin at 0530.
WOD: 4 Rounds for Time:
- 15 Dumbbell Walking Lunges (35# each hand / 20# each hand)
- 15 Sit-Ups
- 15 Wall Balls (20# / 14#)
- 15 Dumbbell Renegade Rows (35# / 20 #)
***For the Renegade Rows, watch the following video link:
http://www.youtube.com/watch?v=tL4Ygzz20gk
Recommended Warm-Up:
Run 800m (2 loops around the Comm and Supt's House)
Then, 3 Rounds of:
- 10 Burpee Broad Jumps (instead of jumping up for vertical distance, jump out for horizontal distance)
- 10 Overhead Squats with PVC pipe or black weighted bar
- 10 Glut-Ham Leg Curls with Stability Ball
3 comments:
Back at CrossFit Omaha today. 30 Turkish Get-ups, finished out at 40 lbs. Then we did a 5k run, 20:58.
Aloha,
As Rx'd: 20:46
The rows were a lot worse than I anticipated.
I forgot my time. It was either 20:35 or 22:35.
Those renegade rows were tough...
Post a Comment