WOD--2011 Mountaineer Games, WOD 1--Practice Run

Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)--for everthing else we did 10 of each...took us right at 10 min.

Then-- WOD 1 for Mountaineer Games (Practice Run)

      20 <a href='/journal/movements/30'>Thruster</a>s 95lbs/65lbs
      5 <a href='/journal/movements/1157'>SDHP</a> 95lbs/65lbs
      Shuttle <a href='/journal/movements/1280'>Run</a> (subbed 200 m <a href='/journal/movements/1280'>run</a>)
      15 <a href='/journal/movements/30'>Thruster</a>s 95lbs/65lbs
      10 <a href='/journal/movements/1157'>SDHP</a> 95lbs/65lbs
      Shuttle <a href='/journal/movements/1280'>Run</a> (subbed 200 m <a href='/journal/movements/1280'>run</a>)
      10 <a href='/journal/movements/30'>Thruster</a>s 95lbs/65lbs
      15 <a href='/journal/movements/1157'>SDHP</a> 95lbs/65lbs
      Shuttle <a href='/journal/movements/1280'>Run</a> (subbed 200 m <a href='/journal/movements/1280'>run</a>)
      5 <a href='/journal/movements/30'>Thruster</a>s 95lbs/65lbs
      20 <a href='/journal/movements/1157'>SDHP</a>
      Shuttle <a href='/journal/movements/1280'>Run</a> (subbed 200 m <a href='/journal/movements/1280'>run</a>)

      12:00 (Josh Copen/45 lb barbell used for all)
      16:56 as RX'd (Ryan)