20171116

WOD:

1 Mile Run (10 min time cap)

 

Once the 10 min time-cap hits, 5est 5 Min, then…

 

21-15-9

 

Box Jump Overs (24/20)

Ring Dips

 

Good time to test your 1 Mile run time!  If you know you have no shot of making it under 10 minutes, pick a distance that will push you to get under 10 minutes, but is doable.  If you finish under 10 minutes, that’s extra rest for you.  On the ring dips, couple quick tips from K-Starr(video courtesy of Mobility WOD)

 

 

Scaling Options:

1 Mile Run -> A distance you can finish in under 10 min.

 

BJO -> 20/16

 

Ring Dips -> Stationary Dips -> Bench Dips

Cool Down:

Heel cord mash x 2 min per side

 

Banded tricep stretch x 2 min per side

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