WOD 10/06/15
8 Minutes of Shoulder/Hip Mobility (click links for more details)
A- 3 RNFT of: 3 Burpee/6 Tuck Jump/9 Squat Jump/250M Row + 60 Seconds Max Reps Banded Pull Apart
B- Power Jerk- 15 Minutes To A Heavy Triple (80-95%)
C- Back Squat- 18 Minutes To A Heavy Single (compare to 7/29/15)
Notes: Coaches please make sure to review how to properly "miss" (bail/dump) an attempt/ Only 3 attempts above 95% including misses.
Cardio Class
A- WU- 200M Run @ 50-75% RPE; 1 Minutes Rest + For Time:800M Run
B- 3 RFT of: 100 Double Unders (200 Singles or 90 Seconds Practice DU’s)/75 Air Squat/50 Calorie Row/25 Push Up (Kneeling Push Up)
Post your scores to the Whiteboard.
I want to post some names I seen on the board and whom I spoke with, that got PR’s on yesterday’s “Fran” work out.
Shanté
Chris K.
James “Wango”
Hal “Smash”
Sean Pritchard
And last but certainly not least, new comer Peter Tizzgibbon who had his first Crossfit class and had to do “Fran” (OUCH!)
Great effort all around. I wish my flight wasn’t delayed and I could’ve seen all of the classes getting bizzy. I apologize if I missed any names that PR’d their times, whether it was a few seconds or a few minutes, Rx or scaled. You all should be very proud of yourselves.
See you all on the leaderboard.
Big day for me today!
Ht up Cardio at 7am & PRed my 800m run, first time I got it under 4:00… – 3:35!!
then I jumped into 9am and PRed my Squat, thank goodness.. that was my main focus today..
235 squat is boss! Way to go coach!