The Stafford

FIRST THINGS FIRST: 10AM CLASS IS CANCELLED TODAY. 

 a little post WOD recovery with Nate

Warm-up:

400m run(easy-it's a warm-up)

25 sit-ups

10 pass thru's

25 KB swings 

10 Pass thru's

25 Push-ups

WOD: 
"the stafford" 

3 Rounds for time

250m Row

10 Power Snatch @ 75#/45#

10 WallBall @ 20#/14#

this is light and fast. make it count.

this is your homework: 

http://mobilitywod.blogspot.com/

do the latest episode. this will be your homework everyday. it's beautiful and you can do it all from the comforts of your own home. 

we will, when we have time post WOD, also do some mobility and midline stabilization work like we've always done. this just puts it out there with easy to follow videos for everyone to use. it will help you move better, so do it. 

post times to comments. 

Comments

[sprague]

5 rds
5 curtis ps @ 95#
10 push ups, hands on bar without bar rolling around
15 abmats

12:58

this sucks i think

i love chobani