WoD Monday – 9.23.13

Screen Shot 2013-09-05 at 9.45.15 PM

“Out of clutter, find simplicity. From discord, find harmony. In the middle of difficulty lies opportunity.”

– Albert Einstein

R19:D4

Warm-Up: Dynamic Warm-Up + 800m Run

Mobility: Rx , Foot / Ankle

Strength: Rx

Target Work:

Press:

Bench Press with Bands

Rainbow Press

Nose Breakers

Barbell Row with Bands

Squat:

Drop Squat

Heavy Lunges

Step-Ups

SLSLDL

Skill: Pistol, Get – Ups, Double Unders

MetCon:

5 Rounds of:

30 Kettle Bell Swings

5 Burpees

100 Jump Rope

Conditioning: 3 x 800m

Core: Weapon X

Cool Down: 800m Run + 30 Overhead Lunges

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One thought on “WoD Monday – 9.23.13

  1. Matt O – 8:38
    Matt L – 8:59
    Nick – 9:03
    Stephanie – 9:35
    Kati – 11:08
    Ryan – 11:40
    Tim – 12:54
    Swati – 13:47
    Alex – 13:55
    Jeff G – 14:35
    Rakesh – 14:36
    Shubha – 14:47
    Maggie – 15:26
    John R – 15:54

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