Isabel

Tara had a guest assistant coach on Monday.. She stole my outfit but sleeping beauty was here amping people to hammer their pull-ups .

Today's WOD

The start of another run progression to attack our mile time once again. New pose method drills as well.

Warmup

Run in place with jump rope

- run 25m with jump rope x 5

- pose 50m x 4

- calf and back Lax smash

A.) 6 rounds - every 75 seconds

(Run times - 0:00/1:15/2:30/3:45/5:00/6:15)

100m sprint 

(Rowers do 150m)

- warm up power snatch

B.) "Isabel" - 7 min cap

30 snatches for time

RX : 135/95

Int : 115/80

Scaled : 95/65

Mod : 75/55

C.) core wod - no measure

 2 rounds

1 min plank

1 min hollow rocks

1 min Russian twist

1 min rest