WOD 08/08/16
8 Minutes of Shoulder/Hip/Thoracic Mobility (Click links for details)
A- WU- 5 Minute AMRAP of: 5 Ring Row
1 WallWalk or 3 Inch Worm
10 WallFacing Prisoner Squats
10 Calorie Row (Damper 8/5)
B1- Squat- 5X5@80% of 5RM From 08/01/16 @20X1; 90 Seconds Rest Between Sets
B2- Dip- 5-12 Reps X 5 Sets @21X1; 90 Seconds Rest Between Sets -20 Minute Cap
C-For Time: Alternating Ladder of: HSPU- 10-6 or 5-12 Reps X 5 Sets 90 Degree Pike Push Up
Strict Chin Up- 6-10 or Ring Row -10 Minute Cap
A) 5min AMRAP of : 1 Bar MU/3 Chin Up (Strict)/5ea Pistol/25 DU = 2+14
B) Dip 1rep = +115lbs
C) For Time : “Juicy” = 20 Squat @ 80%=250lbs – 4:13
D) For Time : 21-15-9 of : HSPU/Ring Dip/Chin Up (Strict) = 10:55
E) For Time : 60 T2B (20 DU each break) = 6:00ish in 6 sets of 10
F) I forgot this part…