WOD 01/31/16
8 Minutes of OH/Shoulder/Wrist Mobility (Click links for details)
A- WU- 3 RNFT of:
10 Calorie Row (Damper 3/5)
20 Banded Pull Apart
5 Each D.B. Snatch (45/25 or HBD)
5 Each D.B. Thruster
B- Power Snatch + OHS- 12 Minutes To A Max For The Complex
C- 8 Minutes To WU +
9 Minute AMRAP of:
10 T2B
6 Power Snatch (95/65)
10 GHD Hip Extension
6 OHS
What a great Vibe in the box today, classes were full, people were working hard, the Staff meeting was great!
We had 2 visitors this week that told us that our Box our COMMUNITY is so special, and kind and wonderful; that it cant be replicated. that what we have is unique, and they wish that more Boxes could be like ours! Keep it up guys!
2016 is our year, together we can do great things!
Strength in numbers
#Lovemyteam
A) 3 RNFT of: 30 DU/20 Banded Pull Apart/5 Each K.B. Snatch (24Kg)/5 Each K.B. Thruster
B) 3x Power Snatch + 3xOHS – 145lbs
C) 10min EMOM of : 1 Rope Climb (15′ Legless) – Complete
D) 9 Minute AMRAP of : 10 T2B/6 Power Snatch (95)/10 Box Jump Over (20″)/6 OHS – 4+11
E) For time : 2 rds of : 25 Cal Row / 200M Farmers Carry (24KgX2) – 8:04 (some rest waiting for equipment)