WOD 02/15/16

8 Minutes of Thoracic/Hamstring/Hip Mobility (Click links for details)

A- WU- 10-12 Minutes To WU HSPU/Thruster/K2E/DeadLift/Burpees/USA K.B. Swing/Pull Up

B- The Seven=
7 RFT of 7 each:
HSPU
Thruster (135/95)
K2E
DeadLift (245/165)
USA K.B. Swing (2/1.5 Pood)
Pull Ups -40 Minute Cap

Notes: Please scale as follows: Pike Push Up (18" box)/Thruster (115/75 or 95/65)/Hanging Knee Raises/DeadLift (185/135 or 135/95)/USA K.B. Swing (24/16Kg or 20/12Kg)/Kneeling Pull Ups

4 replies

Sam says:
02/15/2016 at 6:02 PM

Of course what would a vacation be without a visit to a Crossfit box?

Crossfit Willemstad
WU:
Partner
500m row/AMRAP DU

Kelly
5rd FT:
400m run
30 box jumps 20″
30 wall ball 14#, 9′
Sam: 28:36rx
Reply
- Jack says:
  02/16/2016 at 12:25 AM
  
  Good job Sam! What did Sean get?
  Reply
Sam says:
02/16/2016 at 11:12 AM

Lol- he didn’t finish. They capped time at 35mins and he had 30 wall balls left to do!
Reply
- Smanik says:
  02/16/2016 at 12:39 PM
  
  Oof. It’s ok Sean, we all know wall balls are your kryptonite….
  Reply