WOD 11/03/15
8 Minutes of Jerk/Rack/Pull Mobility (click links for more details)
A- WU- 3 RNFT of: 3 Inch Worm/10 Ring Row/15 WallFacing Prisoner Squat + 3 Minute Max Calorie Row @ 28 SPM
B- Power Jerk + Split Jerk + BTN Split Jerk- 15 Minutes To A Max For The Complex
C- 15/12/9 RFT of:
Shoulder To OH (135/95 or HBD)
C2B Pull Up (Kneeling C2B Pull Up)
*D- 100 Each NFT- Banded Push Down/GHD Hip Extension
Cardio
A- WU- NFT- 30 Jumping Jacks/30 Flutter Kicks/30 K.B. DeadLift (HBD)/30 Goblet Squat/30 K.B. USSR Swing
B- For Time:
2K Row
50 WallBall (HBD-10′)
1K Row
50 M.B. Clean (HBD)
500M Row
200′ Bear Crawl
250M Row
50 Squat Jump
Post your scores to the Whiteboard.
Oh look its the Athlete of the month: Miss November
Anybody else nursing a Triple-3 leg hangover today?
Mine aren’t doing what I want them to without some serious negotiation.
Oh yeah. Walking or really, waddling because my legs can’t bend…
Now imagine if you had to finish the rest of the events at the games that year. No wonder Froning walked on the run.
I ate Ok today, thanks to Tina who brought me some turkey
Breakfast was around 10:30 – turkey and broccoli
Lunch – 🙁 a slice of Pizza with a Snapple
Dinner – more turkey and broccoli
Snack – TBD
WOWSA – Coach Marcos came in a breezed through that WOD – Finished in 3:14 RXed
now thats what this WOD was meant to look like 🙂