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| Miranda Olroyd |
Warm Up
4 rounds
8 ankles to bar
200 meter sprint
8 squats
Instep to pigeon stretch x 1 each leg
WOD#2
20 rounds
Suicide sprints every 30 seconds
WOD#3
5 rounds
8 burpees
30 step ups
8 sit ups
WOD#4
Prison Workout
7 rounds
3 dead hang pull ups
6 dips
9 push ups (on my knees)
On the last WOD I decided to do push ups on my knees so that I could ration my arm strength to really work my dead hangs. I challenged myself to hang still on the bar, arms fully extended, 2-3 quick breaths, and then pull my body weight (145lbs) as hard as I could until my chin was above the bar. It was exhausting in the heat, but we all dug deep and worked through it. Coach Todd is awesome!
