30 Min Cap

30 Min Cap


Strength:

Single Arm DB Row, 5-3-1

Sport Strength:

EMOTM for 10 Min: 3 Touch and Go Power Snatches. HAP.

WOD:

For Time...
1 Mile Run
2K Row
800 M Run
1K Row
30 Minute Time Cap. Scale Accordingly.

Daily Challenge:

Superman Holds, 30 sec x 3

Mobility:

Downward Dog, Standing Quad Stretch

Get Your Results Posted to Comments!

5 comments (Add your own)

1. Ryan wrote:
SS: #75

WOD: 24:38

Wed, May 22, 2013 @ 8:09 AM

2. Jordan Crump wrote:
I was late so no strength today.

WOD: 26:55 and the first mile was a PR of 7:19 heck yeah!!!

Wed, May 22, 2013 @ 12:50 PM

3. Tyler wrote:
I was also late today and did no strength and PR'd my mile at 7:44. The rest of the WOD was not so good! 28:59. Nice cap Ginny, I feel like you were thinking of my time when you made that one!

Wed, May 22, 2013 @ 5:48 PM

4. Jason Greenwood wrote:
Strength:
Single Arm DB Row, 5-3-1
30, 70, 80

WOD:
For Time...
1 Mile Run
2K Row
800 M Run
1K Row
30 Minute Time Cap.
30 MINS (-40m)

Wed, May 22, 2013 @ 5:57 PM

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