25 January 2012 – “Things that Go Bump In The Night”

Warm-up

Run to W Main Dead end

Stretch – PVC Mobility for 4 minutes

Run to W Main Dead end

20 Full Depth BackSquats with PVC Pipe focusing on proper form

Run to W Main Dead end

 

WOD: “Things that Go Bump In The Night”

30 BackSquats (Rx is Bodyweight)*

Run Audley Lap

30 True Push-ups (below parallel using paralletes)

10 Burpees

*Carrot – If you can complete all BackSquats Rx and in an Unbroken set, you may call “Time” and finish your WOD right there without the run, push-ups or burpees….note, no one has done this so far…Coach David failed at 26 reps at 205lbs.

 

Cool Down

Reverse Run (Backpedaling) W Main Dead end and back

25 Hollow Rocks

25 Toes to Bar

Reverse Run to W Main Dead End and back

 

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