WOD 10/7/14
8 Minutes of Shoulder/Wrist/OH/Back/Rack Mobility
A- WU- 15/12/9 RFT of: Ring Dip/Push Up/Row Calories -6 Minute Cap
B- Power Clean + 2 Power Jerk- 10 Minutes To A Challenging Single + 1/1@95% + 1/1@90% -15 Minute Cap
C- EMOM for 15 Minutes: 1st Minute- 1 Wall Walk/2nd Minute- 1 Rope Climb/3rd Minute- 8 Strict Pull Up
D- 8 Minute AMRAP of: 6 Shoulder To OH @ 60% of Jerk 1RM/ 250M Row/1 Muscle Up
Notes: For Shoulder To OH if you do not know your 1RM use RPE to decide appropriate load/For Muscle Up any variation (bar/rings) will suffice/Scale to 3 Pull Up and 3 Ring Dip for every Muscle Up.
Post your scores to the Whiteboard.
Well just know that we wont have enough time to complete both C & D
Soooo…… the circle Question is:
Which one is your class going to complete – C or D ??
15/12/9 RFT of: Ring Dip/Push Up/Row Calories: in 6 Minutes I finished 15/12/9 push ups – Mod
Power Clean + 2 Power Jerk- 85/95/105/115/125F/125! + 1@ 120lbs & 1 @ 115lbs
EMOM for 15 Minutes: 1st Minute- 1 Wall Walk/2nd Minute- 1 Rope Climb/3rd Minute- 5 Strict Pull Up – Done
DONATE TODAY, Brian Wood is raising money for Barbells for Boobs!
He will be doing Grace in his back yard for donations!!
check out his page here!
https://fundraise.barbellsforboobs.org/fundraise?fcid=339843
Is whiteboard back??