Thurs., Dec. 12, 2013

Warm-up:

5 min. Bike
Shoulder Mob.
20 Air Squats
Lunges with twist and Good Morning (halfway), then Inchworm plus push-up
10 Box Jumps
20 Mountain Climbers (10 inside arms, 10 outside)

WOD:

“Coffey”

For time:

Run 800 meters/Bike ½ Mile
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters/Bike ½ Mile
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters/Bike ½ Mile
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters/Bike ½ Mile
1 Muscle-up

CW: 27:07, 75#

LW: 30:24, 55#

Cool Down:

LW: None (had to get to work!)