1 min easy row
spider man + hip openers (I'll show you)
moon the sky
rolled out quads, hip flexers, T-band and back
used black band on bar to stretch out back
WOD
“multiples”
row 12 cals
6 burpees over box@24/20
36 dubs
6 burpees over box@24/20
row 12 cals
rest 5 min x 5
3:42
3:36
3:38
4:10 (burpee box jumps were super slow, this round was really hard)
3:53 (failed on du's 3-4 times, tired so wasn't jumping high enough)
Supplemental Work
2x10 butterfly kip : it was hard not to pull! probably pulled a little out of habit. Jodie said my kip looked good and was fluid. She suggested I practice focusing my gaze where the wall meets the ceiling, so when I'm ready to do full butterfly pull-ups my chin will be slanted up rather than forward.
I video taped me doing the final round of the WOD. The box jumps are completely out of the shot. It's not a very exciting video lol, but I thought I would do it anyway to watch my rowing form and du form.
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