WOD 11/09/15
8 Minutes of OH/Hips/Shoulder Mobility (click links for details)
A- WU- NFT- 800M Jog @ 50% RPE + @ a comfortable pace 30 Each: Burpee/Tuck Up/USSR K.B.S (24/16Kg or HBD)
B- Squat- 5 Minutes To WU to 70% + 3 @ 70% of 10/06/15 EMOM for 8 Minutes (Tempo: 2/0/X/1)
C- 6 RFT of:
5 Each Side D.B. Power Snatch (45/25# )
15 WallBall (20#-10’/14#-9′ or 20/14#-Max Height)
20 Double Unders (40 singles)
Post your scores to the Whiteboard.
A) Complete
B) Squat 8×3 EMOM @ 225
C) 9:04
D) Bench Press 8×3 EMOM @ 175
E) Handstand walks and a few failed attempts at strict HSPU