2012-10-10 WOD

New acronym learned today: SMMF: Single Movement Mind F***er.

WARM
Std warmup
shoulder mobility work w partner

MAIN

A. "Karen" - 150 wallball for time 20/14
9:48 Rx

rest 6 min

B. 1 mile run - 8:00

Afterward I added:

C. 4x10 T2B

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Update: Added a run over lunch: 4.17KM, 24:05 (pace of 5:47)