WOD 9/2/14
8 Minutes of Shoulder/Wrist/Thoracic/Hip/Ankle Mobility
A- WU- 3 Rounds of: 30 Seconds Max Reps Burpees/30 Seconds Max Reps Ring Rows + 30 Seconds German Hang (on the bar)
B- HandStand Walk- 10 Minutes Practice (1, 2) -or- 10 Minutes Max Distance
C- Ring Muscle Up- 10 Minutes Practice (1,2,) -or- 30 RFT (10 min cap) -or- EMOM -or- 10 min amrap
D- 6 Rounds of- 2 Minutes AMRAP of: 250M Row/Max Reps Push Ups; 2 Minutes Rest Between Rounds.
*E- D.B. J.M. Press– 8/8/8/8 (HBD) + Axle Pendlay Row-8/8/8/8 (HBD)
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
A helpful video about muscle ups.
http://youtu.be/DaRjG5BzDhM
nice job today by Michaela for getting 16 muscle ups within the time cap.
Way to go, Michaela – Nice work!
Solo WOD today
Warm Up: 500m row/50 DU/400m run – 5:01
Power clean and jerk 2/2/2/2/2 @ 75/85/95/115/115/115
Back squat 9/9/9/9 @ 70%