WOD 10/19/14
8 Minutes of Shoulder/Back/Hip/Wrist/Ankle Mobility
A- WU- 2 Rounds of: 200M Run/3 Wall Walks/10 Ring Row + 90 Seconds Max Reps Anchored Ab Mat Sit Up – 7 Minute Cap
B-For Time: 1 Rope Climb/30 Ring Dip/2 Rope Climb (15′)/800M Run/3 Rope Climb/60 Calorie Row/4 Rope Climb – 25 Minute Cap
*C- NFT: 10/10/10 Glute Ham Curl + 100 Seated Banded Hamstring Curl
*= Complete as much as possible in time remaining.
Notes: For Glute Ham Curl use a band for assistance.
Post your scores to the Whiteboard.
https://m.youtube.com/watch?v=eRFYOP1sZtU
A few people were asking about foot position on rope climb, this video has a good close up
B-For Time: 1 Rope Climb/30 Pull up (subbed so I could work on them..not sure how smart this was)/2 Rope Climb (15′)/800M Run/3 Rope Climb/60 Calorie Row/4 Rope Climb – 25 Minute Cap
19:05
I did all may rope climbs scissor step whichI’m just starting to do, but is so much faster than spanish rope style but I just have to get faster at it