Date: Saturday August 11, 2018
Time: 07:00
Location:
QIC: kodak
Pax:
The Rabbi
Preblast:
2018-08-09
BackBlast:
An overwhelming barrage of social media posts last weekend gave notice to Kodak that the CrossFit finale could be an interesting inspiration for his Sophomore Q.
Waiting at AO for the start were two of the fittest athletes in the PAX (The Rabbi and Mary-Lou) so this large Clydesdale knew he was gonna put some hard work in to keep the boys entertained.
Warm-up (modified rugby warm-up):
- SSH
- Squats
- Mosey
- Lunge w/ twist
- High knees
- Butt kickers
- Karaoke
- Fwd/Bkwd shuttle run
Mosey to park
Thang1:
WOD ‘Cindy’ (5x):
- 5 pull ups
- 10 merkins
- 15 squats
WOD ‘BeckyJo’ (modified ‘Kelly’ w/ inspiration from a little bit of ‘Stacey’): (3x)
- 400m run, 15 burpees
- 400m run, 10 burpees
- 400m run, 5 burpees
Mosey to tennis courts
Thang2:
Ground work/ Combined Animal movements:
- Bear/Ape walks
- Crab/Caterpillar walks
- Duck walks/Broad jump
Mosey to Bean
- Flutter kick
COT; out.