Thursday, December 1st 2016
MOBILITY WOD
8 1 arm KB row
1 Minute of Pigeon pose on a box (swtich legs every 30 seconds)
3 Rounds
WOD
1 Cove Suicide
21 KB Swings
15 Pull ups
1 Cove Suicide
Rest 1 minute
3 Rounds
Fitness: 35/26
RX: 53/35
RX+: 70/53
COACH’S TIP: This meant to be an all out sprint, so do not treat the ‘suicide runs’ as a way to catch your breath. If you are not proficient at pull ups, by all means, scale the volume. You should be able to do the pull ups two sets (or three easy sets of five). If you can’t dial back the volume. Same thing for the KB swings –pick a weight that you can do in BIG sets! There is some rest built in, so go all out!
If you see Raj, can you tell him he might need a bigger box?!