Ran 3.16 in 21:56 at lunch, and decided to do the CF Endurance 'Anaerobic Endurance Strength & Conditioning' WOD:Scaled the Jump rope to 7 minutes because the rope kept smacking my feet and legs on DU attempts.Bridge 30s-rest 30s x 53 Rnds:1.25xBW Deadlift (245lbs) x 1520 Box Jumps- 24" box90s restRest 3 minutesThen 3 Rnds:Hollow Rocks- 60s10s restTop of Push Up position hold on fists- 60s10s restThose Hollow Rocks smoked my core....LOL. Whole WOD took me 31:15.
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Ran 3.16 in 21:56 at lunch, and decided to do the CF Endurance 'Anaerobic Endurance Strength & Conditioning' WOD:
Scaled the Jump rope to 7 minutes because the rope kept smacking my feet and legs on DU attempts.
Bridge 30s-rest 30s x 5
3 Rnds:
1.25xBW Deadlift (245lbs) x 15
20 Box Jumps- 24" box
90s rest
Rest 3 minutes
Then 3 Rnds:
Hollow Rocks- 60s
10s rest
Top of Push Up position hold on fists- 60s
10s rest
Those Hollow Rocks smoked my core....LOL. Whole WOD took me 31:15.
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