WOD 11/07/15
8 Minutes of Thruster/Grip/Row Mobility (click links for details)
A- WU- 800M Run @ 70% RPE
B- Thruster- 9 Minutes To A Challenging Triple
C- For Time:
30 Thruster (95/65 or HBD)
60 HRPU
5 Rope Climb (partial ROM)
2K Row
5 Rope Climb
Post your scores to the Whiteboard.
The pull up workshop went well today.. I think everyone was able to come away with some good tips on how to get a little better.
Pull ups take a lot of work and the best tip I can offer is… Practice everyday; and take care of your hands.
When you can’t come to the gym strengthen your shoulders by doing push ups and HSPUs at home and when your at the box, take 10 minutes to practice. Talk to your coaches for additional advice.
We are here to help.
Thanks for helping me Tambot! You’re the best Coach ever!
Houston we are ready for lift off!!!
Im so excited to see what kind of numbers everyone puts up today.
Come in with a game plan, so you can use your time wisely. If you are registered for the liftoff, be sure to read the rule book before you come in. Don’t forget to charge your phones and get a buddy to record your lift.
Please post your scores to the whiteboard tonight 🙂