WARM-UP:
*Active Stretch
-then:
3 Rounds -
12 x Pull of Rower
12 x Skimming Sumo Squat (aka “Dynamo Squat”)
12 x Lateral Hop over end of rower
“VICTORIA:”
A hero WOD, named after fallen teacher Victoria Soto, the first grade teacher in Newtown, CT who hid her “angels” (as she called her students) in a closet behind her during the horrific shooting.
5 Rounds for Time -
10 x Thruster (95/65)
14 x Box Jump (24/20)
12 x Sumo Deadlift High Pull (95/65)
12 x Burpee
27 x Kettlebell Swing (1.5/1)
-----------recover
3 Rounds -
*400m Run
*15 x Pull-Up (5 Deadhang, 10 Kipping)
*15 x T-Y-I @ rings (5 x X, 5 x Y, 5 x I) http://www.youtube.com/watch?v=iz-6mGus5jk
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