05/16/12 – Wednesday

Nutrition Challengeers!  This is what I need from you…

  • Your weight (Email me)
  • Your benchmark WOD and lift score (Email me)
  • Your nutrition score (Email me)
  • Your after pictures (Email me or take them at the gym)


Katie M getting that kettlebell overhead!
Erin during renegade rows

Schedule –

  • Mobility Warm Up
  • Skill – Ring Dips – 3x 10
  • WOD – For Time
    • 800m Run
    • 100 Double Unders
    • 50 Wall Balls
    • 800m Run
  • Accessory – 3 x 20 GHD Sit Ups
  • Stretch

5 thoughts on “05/16/12 – Wednesday”

  1. A question on technique on the Renegade Rows (pic of Erin refers). Is the aim to keep your body “flat”, or allow your hips to rotate ? What is the correct form ?

    1. David, good question. I believe the goal of the movement is to resist rotating by using your obliques. Obviously, as you fatigue, the tendency will be to rotate about the hips.