WOD 11/11/14
8 Minutes of Shoulder/Wrist/OH/Thoracic/Hip/Back/Ankle Mobility
A- WU- 3 RNFT of: 7 Diamond/7 Pseudo Planche/7 Wide Push Up/7 Calorie Row -6 Minute Cap
B- Press- 10 Minutes To A Heavy Single + 6/6/6/6 @ 55% (Tempo: 2/3/2/1-2) – 15 Minute Cap
C- Blake- 4 RFT of: 100′ foot OH Walking Lunge with (35 or 25/45#)/30 Box jumps (24 or 20/24″)/20 Wallball (16 or 14#-10’/20-10′)/10 Handstand push-ups -24 Minute Cap
Navy Chief David Blake McLendon
Notes: Scale weights and range of motion as necessary/ Ensure an adequate amount of Calf and Ankle Mobility prior to beginning this WOD/Try stepping down from Box Jumps to avoid injury/ I have provided women’s advanced and intermediate scaling options/ Be sure to record exactly how you performed this work out.
Post your scores to the Whiteboard.
Happy Veterans Day.
I know some of you have, currently are, or are planning in the future to offer your services to defend the freedoms many of us take for granted. I’m sure everyone in this community appreciates that service, and we all owe you a debt of gratitude.
Everyone have a great day.
Well said Dave. Salute to those that put their lives on the line to keep us safe.