WOD 11/11/15
8 Minutes of Shoulder/Hip/Thoracic Mobility (click links for details)
A- WU- 3 Rounds of: 250M Row/5-10 T2B (hanging knee raise)/1 WallWalk/10 Ring Row/10 Kang Squat (45/35/15/PVC)
B- Nate- 20 Minute AMRAP of:
2 Muscle Up (kneeling)
4 HSPU (pike from a box)
8 USA K.B.S (2/1.5 pood or HBD)
C- NFT- 100 Anchored Ab Mat Sit Up + 100 Super Man (Tempo:X/2/0/0)
Post your scores to the Whiteboard.
Thank you to all our veterans!
Wasn’t able to go to the box today so I did the Murphy 47mins at work.
Nice work Eddie! Karina came in to represent this evening, she crushed it!
A) Complete
B) 11+2
C) Complete
D) 100M HS Walk (in pieces, longest was about 20ft)
E) 3x50cal Row/3min Rest – 2:23/2:20/2:16