WOD 11/13/15
8 Minutes of Shoulder/Bench/Squat Mobility (click links for details)
A- WU- NFT- 1 Minute Max Calorie Row @ 10; 30 Seconds Rest + 1 Minute Max Cal Row @ 5; 30 Seconds Rest + 1 Minute Max Cal Row @ 1
B- Bench Press- 10/10/8/6/4/2 (HAP) -18 Minute Cap
C- Juicy = Squat: 20 RFT @ 80%
D- Warning = For Time:
100 Double Unders (200 singles or suitable # of du’s)
50 HRPU/50 Double Unders (100 singles or suitable # of du’s)
25 HRPU
Post your scores to the Whiteboard.
Im dying out here without my #Swolemate
Cant wait till monday!
Drop-ins at Crossfit Back Bay in Baaaaaahstan.
A) 800m Run
B) BTN Push Press 6@155/165 & 4@175/185
C) 10min EMOM of: Even – 20 Wall-facing Shoulder Taps / Odd – 8 Butterfly PU
D) 8min EMOM of: 20DU & 2ea KB Snatch (2 pood)
+ 6min EMOM of: 8 USA KBS (2 pood) & 6 T2B
Had a great time, put a crater in my hand.