WOD 04/25/16

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

A- WU- 2 RNFT of:
400M Run
12 Ring Row
12 T2B (Hanging knee raises)
1 WallWalk

B- Press- 4/4/4/4/4/4/4/4@75-80% of 04/13/16

C- 5 Minutes To WU +
6 Minute AMRAP of:
5 Strict Chin Up
5 Each Alternating Pistols

Notes: For Chin Up scale with kneeling pull up or banded pull up or ring row. For Pistols scale with Candlestick (aka rolling pistol) or Pistol on a box or Band assisted

2 replies

Smanik says:
04/25/2016 at 3:36 PM

Came here to say I’m excited to get back to work. That’s all. See you guys tonight!
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Smanik says:
04/26/2016 at 9:52 AM

A) 2 RNFT of: 400M Run/12 Ring Row/12 T2B/1 HS Walk (solid 25+ft on this guy)
B) Press 8×4 EMOM @110lbs
C) 6 Min AMRAP of : 3 BMU/5 Each Alternating Pistols – 4rds, heel on a 15lbs plate (ankle mobility is getting better but still a problem)
D) 4x50cal Row – 2:15/2:12/2:17ish

Slow going getting back into it after vacation but this was perfect programming for how I was feeling today.
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