FUNCTION W.O.D. – 12/10/13: “It’s Just Like Santa’s Workshop…(scaled)”
“…only it smells like mushrooms, and everyone looks like they want to hurt me”
Class divides up into 2 different groups; each group takes turns doing A1 and B1.
A1. EMOTM, 10 Min:
- This Minute: Max-Rep :30 Anchored Ab-Mat SU
- That Minute: 10 of Ian’s Magic Shoulder-Fixing Scap Raises with head facing one side, then 10 with head facing the other way.
B1. 2nd Annual Winter Throwdown WOD #4 (10 min. time cap).
PART I: All athletes start on the rower. At the :90 mark, all athletes must stop rowing, and perform 10 Front Squats (75/53). Once complete, athletes must return to the rower…but every :90, all athletes must stop to perform 10 Front Squats (75/53) until they’ve accumulated 1000m (males) or 850m (females). TO BE CLEAR – Athletes have :90 to perform 10 Front Squats, AND to accumulate athletes must accumulate as many meters on a rower as possible in the time remaining. Once Males have reached 1000m/Females 850m, they are released from the obligation of performing front squats, and are allowed to proceed on to part II; should an athlete fail to complete 10 Front Squats in :90, their workout is over.
PART II: Without resting, athletes must pick up the bar they were front-squatting with, and complete 25 shoulder-to-overhead movements.
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