WOD 11/22/14
8 Minutes of Hip/Shoulder/Wrist/OH/Ankle Mobility
A- WU- Cory= For Time: 200 Double Unders – 5 Minute Cap
B- Hang Snatch (Mid Thigh)- 10 Minutes To A Heavy Single + 1@95/90/85% – 5 Minute Cap (15 Minutes Total)
C- 8 Minutes To WU OHS/GHD Sit Up + 3 RFT of: 12 OHS (95/65)/15 GHD Sit Up – 12 Minute Cap (20 Minutes Total)
Notes: If this is your first exposure please scale ROM for GHD Sit Up/For OverHead Squat scale weight up or down but be sure you can finish in the time cap.
D- Snatch DeadLift– 3/3@85% + 3/3@90% of Snatch 1RM
Post your scores to the Whiteboard.
Marcos and I had a great time competing today at Red Shed Crossfit in NJ. We signed up for the King &Queen of the WOD competition. As far as I’m concerned we crushed every workout and far exceeded our expectations and even PR’d our 1000m row (which is def both our goats). We placed high overall in two of the workouts, but where weight was factored in we got a little screwed..but the comp was legit and all athletes had great crossfit movements- not many “no reps” at this place. We placed 15th out of 32 and there’s no shame in that game!
Good to hear you had a great time! I Wish I could have seen you two rock. Sounds like the competition in the area is getting tougher and tougher.
Way to represent guys.
We all go to step it up. Myself included.
Cory!!!! I managed to do 20 double unders. when i started i could only do two. I’d def say thats progress in the right direction 😉 great work out
Yay!! Progress!!!
Thanks for sharing Janet xoxox