WOD 10/6/13
10 Minutes of Calf/Shin/Ankle/Hip/Back/Wrist Mobility
A- WU- 3 Minute Row@ 70% RPE + 3 Minute AMRAP of: 15 Double Unders/5 M.B. Squat Clean Wall Ball (20/14-10′)/5 Ring Dip (Sub Band assisted Dip)
B- White= 5 RFT of: 3 Rope Climb/10 T2B/21 Steps OH Walking Lunge (45/25)/400M Run -32 Minute Cap
C- 10 Minute HandStand Walk or Muscle Up Practice
B- White= 5 RFT of: 3 Rope Climb/10 T2B/21 Steps OH Walking Lunge (45/25)/400M Run – finished in just under the time cap 30:42 Rx
Nice work Dave- way to crush it!
Great class, great energy. Rough WOD.
A) 3 Minute Row – 800m or so
3 Min AMRAP – 15 DU’s/5 M.B. Squat Clean Wall Ball / 5 Ring Dip – 2rds+15+1
B) White – 5 RFT – 3 Rope Climb/10 T2B/21 Steps OH Walking Lunge @ 45/400M Run – 28:33
C) A couple handstands and some foam rolling
Also – Tina makes one mean cookie. She climbs a rope pretty well too!
Thanks Dave! Cookies make people happy and I like that!
Great work to everyone at 10.
White was a rough one – 34.32. Thanks for cheering me on to finish the last round. Worked on my footing on the rope climbs and attempting a killing motion for toes to bar