WOD 05/29/16
8 Minutes of Shoulder/Hip/Hip Mobility (Click links for details)
A- WU- 5 Minute AMRAP @50-70% RPE 1 D.B. Man Maker (HBD)
1 Wall Walk
30 Seconds Bike or Row
10 Ball Slam (20/15/10#)
B- Squat Clean + Jerk + Squat + BTN Jerk- 12 Minutes To A Max For The Complex
C- 21/15/9 RFT of: T2B (Hanging Knee Raises)
Box Jump (30/24″ or 20/18″)
Row Calories
A) 5 Min AMRAP of : 1 D.B. Man Maker (35)/1 Wall Walk/30 Seconds Bike or Row/10 Ball Slam (20/15/10#)
B) 21/15/9 RFT of : T2B/Box Jump (30)/Row Cal
C) Snatch Complex 1rep – Panda Pull+Snatch (BTN)+OHS – 65kg
D) C&J Complex 1rep – Squat Clean+Jerk+Squat+BTN Jerk – 85kg
E) 3×15 Reverse Hyper (+190)
+ 5×5 GHD Ham Curl
+ 3×15 Bamboo Bar Press (2x12kg)