Nice Giselle!
WOD
ROMIK
- SMR: quads
- wall of death 2 min/side
- FS hold 1 min
Strength/skill
- Clean 3-3-3-3-3; rest as needed
MetCon
For time:
- 50 C2B pullups
- 50 box hops (30"/24")
Post results and thoughts to comments.
Clean Print Article 
Happy Birthday Bubba (the original "27")! Thanks for always braving the elements with us!
WOD
ROMIK
- pigeon 2 min/side
- wall of death 2 min/side
- FS hold 1 min
Strength
A. Clean: 1-1-1-1-1... 20 min; rest as needed
MetCon
21-15-9 reps for time:
- weighted pullups (30lbs/15lbs)
- unbroken calorie row
*For the pullups, use a dumbbell bt the knees for the weight, and they do NOT have to be strict pullups.
*For the row, Rx will be 1 cal for every 1 pull once the first calorie has be achieved. If you fail to get a calorie on any pull after that, you must start the set over at 0. Scale to 1 cal for every 2 or 3 pulls if necessary, but be sure and hold yourself to one of these standards.
Post results and thoughts to comments.
Clean Print Article 
So Awesome... Sorry if you're not a Niner fan... but we've been waiting a long time for a season like this, and it's pretty friggin' fun!
WOD
ROMIK
- SMR work 5-10 min
- supine hamstring stretch 2 min/side
- FS hold 1 min
Strength
- Clean: 1-1-1-1-1... 20 min; rest as needed
MetCon
- 800m run x 3
*Time your efforts, and rest 6 min bt each
Post results and thoughts to comments.
Clean Print Article 
Shane doing a "D-L" sit... a.k.a. "Disneyland-Sit"
*C.A.T. rest day
WOD
*ROMIK warm-up (big 3 + should mob + DWU)
Strength/skill
- Clean 1-1-1-1... 15-20 min; rest as needed, set a PR!
MetCon
For time:
- 400m sprint x 4
*Out to university oaks so there's no turn around. Use the walk back as your rest.
Post results and thoughts to comments.
400m run, Clean Print Article