Todays WOD was something a little different – we included a static plank hold in the middle of some fast monostructural chaos.   I will admit it was a bit experimental and I had no idea what it would feel like.  Well, it felt good!  Fun WOD today.  A nice compliment to Fight Gone Bad yesterday.

Warm Up

Run/Row/Jump/Bike 2 minutes

Dynamic Stretches

25 Jumping Jacks

10 PVC Overhead Squats

Couch Stretch 2 mins/side

10 PVC Overhead Squats

Ankle and Calk Mobility (foot against wall) – 2 minutes/side

10 PVC Overhead Squats

Roll Thoracic Spine, 20 passes with hands overhead.

10 PVC Overhead Squats

25 Jumping Jacks

Skill Work

15 minutes goat work!



Double Unders *

* Run 1 lap then accumulate 1 minute total in a plank after each set.

View Photos from Today taken by Spanky!