Nozzle

 In WOD

63158_565686080113140_1445876815_n

WOD 4/16/13

1 Mile Time Trial

 

AMRAP in 15 minutes:

4 Front Squats (135/95)

6 Burpees

8 Toes To Bar

 

Cash Out: Handstand Skill work – Accumulate  2minutes in a handstand or practice kicking into a handstand. If you can do HSPU complete 3 sets of 5. Or practice walking on your hands

Recent Posts
Showing 7 comments
  • Scott
    Reply

    6:19 mile. 7 rounds RX + 1 burpee.

  • Neal
    Reply

    5:37 on the mile. Wish I could have ran with some of the classes!

    11 Rounds RX on the met con

  • C French
    Reply

    9:12 for the mile & most importantly, non-stop running… 5 rounds (scaled, obviously). No handstand work, but 50 Russian twists & 50 push-ups for my own personal “road’ cash-out…

  • Clint
    Reply

    6:05 on the mile
    10rds RX on the WOD

  • Ashley Thorpe
    Reply

    7:24 on the mile :15 pr

    9 rounds + 4 front squats at 73#

  • Greg
    Reply

    6:58 on the mile
    9 rds rx

  • Josh T.
    Reply

    I followed up yesterday’s strong performance with an abysmal effort that I tried to conceal as a rest day.

Leave a Comment