WOD 01/10/16
8 Minutes of Back/Hip Mobility (Click links for details)
A- WU- 2 Minutes Light Row +
10 Rounds of: 45 Seconds Max Calorie Row (Danper 8/5); 1 Minute Rest Between Sets
B- 2 Power Jerk + 1 Jerk- 15 Minutes To A Max For The Complex
C- 21/15/9 RFT of:
Shoulder To OH (115/75)
T2B
A) 2 Minutes Light Row
+ 10rds of: 45sec Max Cal Row / 1min Rest – 21-22 cal avg
B) Snatch Complex : Panda Pull/Power Snatch/Snatch – 1rep @65kg 4×1 @52kg
C) Jerk Complex : 2 Power Jerk + 1 Jerk – 1rep @90kg 4×1 @72kg
D) Team WOD: 21/18/15 RFT of: S2OH (115)/T2B (partner front rack/bent arm hang) – 10:32 w/ Sean
E) 90sec prone swimmers
+ 5×30 cal row/90 sec rest – 1:20-1:28