WOD 9:00am – Nicole

09Oct10

So much for taking a break. Saw this and thought “what a great opportunity to work on some goats!”
Baaaaaaaa

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Pre-WOD
shoulder mobility
redline
2 rounds
30 sec L sit
30 sec ea side lax ball hip/glute
30 sec ea side box stretch – quad
30 sec ea side box stretch – jerk pose

WOD
AMRAP 20 Minutes
Run 400m
Max Pull ups (Pull up round ends when you come off the bar)

run – 11 – run – 8 – run – 6 – run – 6 – run – 4 – run
35 Rx in 5 rounds pullups.

This was 15 more reps than anticipated. Managed to find decent kipping rhythm for the 2nd and 3rd rounds. Was 3rd on the leaderboard when I walked out at 10am.

Thanks Leigh for pacing me!

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