Wod Thursday 6/30/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Warm up and practice the movements of the wod.

3.     Wod:

 “Dragons’ Tears”

5 Rounds for time:

  • 20 Wall balls(20,14)
  • 15 Toe to bar
  • 8x Turkish Get ups- 4/side- (53,35)

Other options:

  1. 5 rounds
  • 15 Wall balls(20,14)
  • 10 Toe to bar
  • 6 Turkish Get ups- 3/side- (35,26)

2. 5 rounds

  • 10 Wall balls(14,10)
  • 8 Knees to 90
  • 4 Turkish Get ups- 2/side- (you choose)

Cash out: 

3 rounds not for time

  • 10 ghd sit-ups
  • 10 hip extensions

Pingo

Pingo

Posted in WOD

12 thoughts on “Wod Thursday 6/30/16

  1. 21:23 15/10/6 @10# and 26# definitely chose the right scales, #shoulders! especially since Mick changed the music. Apparently the only thing worse than Rihanna for him, is me singing Rihanna😳

    Liked by 1 person

  2. Dragons’ Tears
    31:00 RX

    Absolutely crushed me today. I looked at Mick after the T2B in the 5th round and told him no more. He said I’ve come to far to quit now.

    Thanks to Mick and the nooners for the final needed push.

    Liked by 1 person

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