In Honor of Victoria (S3 Conditioning)

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