Post Christmas WOD

Today's WOD:

400m Run
14 Push-up to Row 25/15lbs
Dumpster Dash Power Skip
80 Bicycle Crunches
  
4 Rounds for time.

Warm-up:

  1. Jump Rope 2 minutes
  2. Walking Lunge w/rotation x20
  3. Shoulder ROM
  4. Push-ups x10
  5. Pull-ups x10
  6. Hip Extension x10
  7. Squat x20

MOD:

Power Skip
Push-up to row

Post-WOD:

Stretch: Hamstring
Burpee Challenge: 35

CFTally Athlete Results:

OMD 19:17 (30lb DB plus extra crunches!)

Bigfoot 18:25

Slash 28:19

Bamf 23:45

Jaimi 24:01

Matthew 28:00 Scaled

Professor 18:10 (30lb DB)

John 27:00 Scaled

Jill 27:00 Scaled

Mighty Mouse 23:50