WOD 11/01/15
8 Minutes of Pulling/Squat/Ankle Mobility (click links for details)
A- WU- The Dot Drill all 5 Patterns /5 x’s each + 7 Rounds of: 30/30 Jingle Jangles
B- Stone To Shoulder– 10 Minutes To A Challenging Single
C- 6 RFT of:
3 Stone Ground To Shoulder (HAP)
4 Zercher (Bear Hug) Squat
5 Each Leg D.B. Jump Lunges (25/15#X2)
*D- 3 Minutes Max Reps Heavy Banded Good Morning
Post your scores to the Whiteboard.
A) 7x40m Dash – 6sec fastest (lagged on this one, tight hamstrings)
B) 150lbs stone
C) 6:30ish @ 95lbs (partner w/ Wango)
D) 12min Partner WOD : 15cal Row/Max Rope Climbs (20ft – while partner rows) – 5rds & 10 climbs for me… 15-18 total climbs I think (w/ Wango)
E) Pendlay Row 4×10 @135lbs / Triceps Extension 4×8 @35lbsx2 / GHD Back Extension 4×10