14 Oct 14

Conditioning:  Credit for this WOD to CrossFit Invictus, submitted by Reanna.  You can all “thank” her later :)

Two person partner WOD, only one person working at a time.  Each must do the same amount of work/reps.

For time:

  • Kettlebell Swing (overhead) X 100 @ 53#/35#
  • Run X 400 meters (must stay in arms reach at all times)
  • Dumbbell (or Kettlebell) Shoulder to Overhead X 100 @ 35#/20#
  • Run X 400 meters
  • Goblet Squat X 100 @ 35#/20# (Kettlebell or Dumbbell)
  • Run X 400 meters
  • Burpee X 100

Mobility:

Reclined Wall Squat (I still need to come up with a better name for this!  Suggestions anyone?)  X 3:00.  This is where you lie on your back near a wall.  Feet on the wall as if you are assuming the bottom squat position.  Get your butt as close to the wall as possible.  Keep your lower back on the deck and think of driving your knees out wider than your ankles if possible.

Couch Stretch X 3:00 each side

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