Warm up:
400m partner med ball carry run
4 rounds
6 med ball front squats
6 kipping swings
6 inch worms
WOD:
50 WBS 20/14
25 T2B
40 WBS 20/14
20 T2B
30 WBS 20/14
15 T2B
20 WBS 20/14
10 T2B
10 WBS 20/14
5 T2B
“Joint Mobility” with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]
WOD Demo with CrossFit Boat Shed – video [wmv] [mov] [HD mov]
Ron hit the windshield!
love the pics!
“Ron resting while supposed to be doing a floor whiper.”
Best CFHSV photo title ever.
15:01 RX
First set of 50 WBs unbroken. TTB is sets of 5. Smoker WOD.
19:23, scaled WB weight to 10#. Ditto to what Larry said, this was a Smoker WOD! Great coaching Tracey!
18:27 rx’d
21:35 Rx
23:35 rx
13:35 rx
That time would have required a time warp… you started the round of 10s as I was starting the round of 30s.
Impressive. Most impressive.
25:45 rx