WOD 10/14/15
8 Minutes of Thoracic/Scapular/Hip Mobility (click on links for details)
A- WU- 200M Run @ 50% RPE + 1 Minute Each Max Reps: Calorie Row/Banded Pull Apart/USSR K.B. Swing (HBD)/Tuck Up (modified)
B- Squat- 5/5/5/5/5/5 @ 65% of 10/06/15 (Tempo:2/0/X/1) -15 Minute Cap
C- 3 Minutes To WU: Push Press/Box Jump Over/Front Squat + 2 Rds of: 3 Push Press (95/65 or HBD)/ 3 Box Jump Over (20/18″)/3 Front Squat (@ sustainable pace) + Chipotle: 4 RFT of: 12 Push Press (95/65)/12 Box Jump Over (20/18″)/12 Front Squat (95/65)
Post your scores to the Whiteboard.
Chipotle!
It’s been great to see all the amazing Wodapalooza performances people are putting on this year. And to participate, even if the workouts are demolishing me.
WOD 3 was tough, WOD 4 was tougher – and everyone still crushed them.
– Note to the 718 community, expect to try WOD 4 eventually. It put a shine in Iz’ eye that I know too well.
And Tina – we’re all cheering for you! (No pressure though!)
Thanks Dave. Yeah, I’m definitely not feeling any pressure!
http://games.crossfit.com/article/2015-crossfit-liftoff-powered-rogue
Hey guys Im signing up for this Online Weightlifting competition+ WOD with HQ tomorrow..
Anyone want to do it with me? Only $10
Groupon has a sale of Reebok gift card $50 value for $25.
https://www.groupon.com/deals/reebok-12
for online use only
Sweet! Hello custom nanos 🙂