WOD 11/1/13
5 Minutes of Back/Calf/Shoulder Mobility
A- 20 Minute AMRAP of: Kelly= 5 RFT of: 400M Run/30 Box Jump (24/20″)/30 WallBall (20/14-10′)
B- DeadLift- 6 Minutes to 80% of desired 1 RM + 3/3/3 @ 80% + Speed DeadLift- 3/3/3 @ 65%; 90 Seconds Rest Between Sets -15 Minute Cap
C- 5/5/5 Each- Clean Pull @ 60% of Current 1RM/Stiff Legged DeadLift/Pendlay Row/Arched Back Good Morning
A- 20 Minute AMRAP of Kelly – 2 rounds + run + boxjumps + 23 wall balls – felt wrecked after
B- 3/3/3 @ 230#
3/3/3 @ 195#
Form was eh, these really felt heavy.
C- 5 clean pull / 5 SLDL / 5 clean pull / 5 SLDL / ran out of time
Didn’t get to any pendlays or GMs.
See you all tonight at 8pm. Party is on!
Hey! Nice pic, if I do say so myself!