2015-01-08 WOD

Active recovery day

WARM
std warmup
mobility work

MAIN
A. 1k row

B. Round the world. 4 rounds of:
{
1 min box step-ups 24"
1 min KBS 35#
1 min hollow-rocks
1 min airdyne
1 min HS Hold (3 of these I held unbroken for 1 min)
}

C. Rowing sprint-starts
3x
{
5 partial pulls, followed by
10 full pulls, all-out
}
pace: 1:28, 1:29, 1:32

I added:

D. MU Practice
2 Ring MU attempts (both failed)
3 BarMU