16
Dec

The Roc

By: 321go 2 Comments

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Daymian was happy. We finally put on his music choice. So he threw up the "Roc"  Good times during the 3min rest on Barbara. I even think Mike and Daymian had a dance off. 

Good luck to Casey and Aime this weekend competing in Ann Arbor!  I'm sure you two will tear it up and make us all proud.  CFCV

Friday WOD

3 Deadlifts (go heavy)

5 Bridge Builders*

7 Warrior Burpees**

10 • 8 • 6  Rounds 

*Bridge builders, use a box for your feet and another one for your hands.  Start with your feet up on one box and your hands on the floor. Your second box will be right in front of your hands, hand walk up onto the box in front of you, you may use your forearms or hands but you aren't done until you are in a push up position with your feet on a box and your hands on a box.  Small plates can be used if boxes are too difficult.

**Warrior Burpees.  When using a bar instead of a med ball do a regular burpee but jump sideways over the bar.  Your hands do not touch the bar in any way. 

mWOD / CD
Hanstring PNF

Advanced • Intermediate • Foundational

Scale to capabilities

 

Comments

  1. Good luck Casey and Aime this weekend in Ann Arbor. We know you two will make us proud.

  2. I think Daymians hand gesture is DDPs diamond cutter threat.

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