Wednesday, December 3, 2014

Thursday - WOD 294 - Bday WOD "Courtney"

Happy Birthday Courtney. And... Happy last day with us.
You will be moving on to new things.
We are so happy for you and proud of the progress that you have had with us.

Happy 35!
We are going to miss you.

Skill/Strength (15 minutes)
Pistol Progressions
A. 2 sets of 5 each leg - Single Leg Step down and ups from a box (if pass without using a "jump" from the trail leg, move onto B)
B. 5 on each leg - Single Leg Rolling Candlesticks to standing

Buy in - 35 calorie ROW (start in waves of 7 athletes)
then 5 rounds of
7 thrusters 135/95
7 Burpee Box Jump overs
7 hang Power Cleans 135/95
Cash out - 35 Calorie Row

35 double unders for time (1 Toe to Bar at each broken attempt)

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