WOD 10/31/14
8 Minutes of Shoulder/Wrist/Hip/Back Mobility
A- WU- 3 Minutes Max Reps Double Unders + 3 RNFT of: 10 Each Front Squat/Clean/Good Morning (45/75)
B- Power Clean- 12 Minutes To A Heavy Triple + 3@95/90% -15 Minute Cap
C- Squat- 3@65/75/85 + 3/3/3/3@95% -25 Minute Cap
D- 3 Rounds of: 1 Minute Max Reps: WallBall (20-10’/14-9′)/Burpee to 6″ Target/Ring Row
Post your scores to the Whiteboard.
Happy Halloween Guys!
I started my day off right. 9am WOD with my peeps
Warm Up: 3 Min Max Du’s 218 + 3RNFT @ 45lbs 10 Front Squat/ 10 Cleans/10 GMs (6:35)
Clean Tripples – 45k/50k/55k/60k/65k/68×2 ( last two were below parallelle)
Back Squat – 3 @ 145/165/185 + 3/3/3/3 @ 205lbs Rxed
Hope to see you ALL tonight 9pm.