WOD 02/27/14


Big shout out to Chris for his great progress, humor and tons of hard work over the last year. He “meme-ified” himself and was kind enough to share. Keep up the good work Chris.

Internal Run course
1 length Prison Walk
1 length Leg Kicks
1 length bear crawl
10 Air Squats
10 Pass Through
10 Ring Rows

Pre-WOD (Skills/Strength):
2min hold at bottom of squat for hip and ankle mobility work
Group Shoulder warm-up

WOD: 13.1-ish
15min AMRAP
35 burpees
25 snatch 75/45/35
25 burpees
25 snatch 135/85/55
15 burpee
25 snatch 165/115/75
5 burpees

– Each person is responsible for changing own weight. Encouraged to jump and touch a target 6″ above your reach for the burps (pull-up bars are a good target for most).

Post-WOD (Challenge/Cool-down):
Plank Off

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