Warm up: 400 m run; 2 x 10 squat n sinks, 10 lunges, 10 split jumps, 20 straight leg toe touches,
Skill Focus: Mobility
spend 10-15 on mobility, roll out or prehab/rehab
WOD:
Max height box jump (10 min to find max)
1 mile run for time Rest 5 min
Extra Credit:
3 hanging wipers (per side)
5 perfect evil wheels
7 weighted sit ups 20#/15#
AMRAP in 9 min
Post max bj, mile time and rds for ec if done
Shout Outs: hey guys--the shout out board is back, please start putting them up there. Some I have heard about today Nghi pr'ing again on his mile time not to mention being the leanest in a long, long time. Thanasios taking over 7 minutes off his mile time. Yes, you read that right he ran a 10:43 mile (it was over 17 the first time) and the dude squatted 495 on Monday! And I know there were many more. Come on, you all are amazing--put it out there!
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Tiffanie--we love you, will miss you and wish you all the luck in the world as you head out to Arizona for grad school. That box will be very lucky to get you--we hope Jaguar will always be your home.
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My, my but we're running out of room. . .time for a bigger board too!
