WOD 10/22/14
8 Minutes of Hip/Back/Ankle/Rack Mobility
A- WU- NFT- 20 Goblet Squat (24/16Kg)/10 Each Front Squat/10 Each Lunge/20 Taters -5 Minute Cap
B- Clean + Hang Clean (just above the knee)- 12 Minutes To A Heavy Single For The Complex
C- Squat- 3@ 65 + 3@75 + 3@85 + 3/3/3@90 + 3@95% -25 Minute Cap
D- For Time: 200M Walking Lunge -8 Minute Cap
Post your scores to the Whiteboard.
I’m going to say ouch in advance of this. That’s a whole lot of squats!
Small class today.. Its all good, I didnt have to share a rack today.
Started off with a crappy set of 100 DU’s
Warm up: NFT- 20 Goblet Squat (16Kg)/10 Each Front Squat/10 Each Lunge/20 Taters
Clean + Hang Clean – 140lbs PR
Squat- 3@ 145 + 3@165 + 3@ 185 + 3/3/3@ 195 + 3@ 205lbs
Banded Knee Extsions – 20/20/20 each side