WOD 04/28/16
8 Minutes of Thoracic/Hip Mobility (Click links for details)
A- WU- 2-3 RNFT @70% RPE-
3-5 HSPU
250M Row
12 USA K.B. Swing (24/16Kg)
200M Run -7 Minute Cap
B- 6 Minutes TO WU +
For Time:
30 HSPU (Pike Push Up or 50 HRPU)
100 Double Unders (3 Minutes Practice DU!)
30 HPC (135/95 or HBD)
800M Run
C- 20 Minutes Bike or Row @70% RPE
Cardio
8 Minutes of Shoulder/Hip Mobility
A- WU- 800M Native American M.B. Run (20#)
B- Four/ 4 Minute Rounds of : 15 WallBall (20#-12’/14#-12′ or max height)/30 M.B. Clean/Max Calorie Row in remainder of round; 3 Minutes Rest Between Rounds
*C- Alternating Every 30 Seconds For 6 Minutes Max Reps: HRPU/Ab Mat Sit Ups
CrossFit Mayhem
Squat clean + Front Squat (10×3)
1+2 x 4
2+1 x 3
3+0 x 3
@145 no touch and go reps
Death by push-ups 20min
Made It to 17min
this guy…working out with the champ or at least in his kingdom.
why on earth are you in Cookeville?
Damn it- I would have asked for a shirt!!
I doing a cross country trip stopped at 6 different boxes this is one on the list going back to mayhem in tommrow morning anybody want a shirt let me know size and color
Yo Eddie! can you get me a large mayhem shirt!?!?!?!?!?!?!
Any color would be fine!
Thanks,
Patty
Got it Tina and Marcos if they don’t have military green do you have a alternate ?
Got it patty
Eddie- if no green, you can stand down b.c I don’t know what else they have..but thanks so much!!
If they have the military green tee for me (size small) and the military green tee for marcos (size large).
And that’s awesome BTW!
I will take a Small in any model from any box..
Tanks are preferred
… medium plz, any kind lol
Got it Tami small tank does that mean I should coach Iz size petite lol
Got it Cris K
Izzy is a medium.
Thanks Eddie.