WODs

WOD 10/25/14

8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility

A- WU- 200M Run @ 70-90% RPE + 3 Rounds of: 200 Yard Shuttle (5x’s 40 Yards AFAP); 90 Seconds Rest Between Rounds   -9 Minute Cap

B- 8 Min WU- Snatch/Pull Up + EMOM For 20 Minutes: Ascending Ladder of Snatch (65% of 1RM)/ Pull Up

Notes: Start with the bar on the ground loaded with (approximately) 65% of 1RM/On the call of go perform 1 Snatch followed by 1 Pull Up/Rest the remainder of the first minute/At the start of the second minute perform 2 Snatches followed by 2 Pull Ups/Continue in this fashion for as long as possible/If no longer able to complete corresponding reps drop one rep and continue on as sets across, for example: You complete rounds 1-6 and fail at round 7. Drop back to round 6 and continue on completing round 6 again for as long as possible/If you subsequently fail to complete round 6 drop back to round 5 and continue as long as you can.

C- 15/12/9 RFT of: K.B. Push Press (20/12Kgx2)/Air Squat   -9 Minute Cap

Post your scores to the Whiteboard.

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