WOD 01/23/16
8 Minutes of Shoulder/Hip/Ankle Mobility (Click links for details)
A- WU- 3 RNFT @ 70% RPE of:
5 Ring Row
10 D.B. Thruster (HBD)
15 Ab Mat Sit Up
30 Seconds Double Under Practice
B- 6-8 Minutes To WU- Ring Muscle Up/WallBall/Double Under +
2015 CrossFit Open Sectionals WOD 15.3=
14 Minute AMRAP of:
7 Ring Muscle Up
50 Wall Ball (20#-10’/14#-9′)
90 Double Unders
Notes: Same scaling as 01/19/16.
C- For Time: 100 USSR K.B. Swing (24/16Kg)
Fun day today at the Box, Thanks for coming out today!
A) 3 Rounds of : 0:45 work/0:15 rest – DU/Row Distance (Damper 6/4)/USSR KBS (2 Pood) – Done
B) 15 Minute AMRAP of: 400M Run/12 Burpee Box Jump Over (24″)/12 Double K.B. HPC (24KgX2) – 3+500+5 (500m Row)
C) 3 Position Clean (Ground/BTK/Mid-Thigh) – 195
D) Toes-To-Bar (6 Minutes Max Reps) – 80
E) Weighted Plank-3 Rounds Max Time UB (25Kg) – 1min