WOD 11/17/15
8 Minutes of Clean/Rack/Hip Mobility (click links for details)
A- WU- 5 Minute AMRAP @ 70% RPE of:
10 USSR K.B.S (2/1.5 Pood or HBD)
10 Ab Mat Sit Up
5 Kneeling Broad Jump
B- Clean- 5 Minutes To WU to 80% + 1 EMOM for 10 Minutes From 80-95%
C- 4 RFT of:
21 WallBall (20-10’/14#-9′ or 20/14#-Max Height)
15 Steps OH Lunge (45/25# or HBD)
9 Burpee Box Jump Over (24/20″ or 20/18″)
Cardio
A- WU- NFT- Row 500M@50%RPE + 4 Minutes AMRAP @50% RPE of: 5 Snatch Pull/5 OHS/5 BTN Thruster (45/35/15)
B- Partner WOD => Anndroid:
5 RFT of: 50 D.B. Thruster (HBD)/1000M Row
Notes: Only 1 partner at a time/Partition as needed/Score= Total time to complete all 5 rds C- For Time: 150 Ab Mat Sit Ups/150 Double Unders Post your scores to the Whiteboard.
Do you own a pair of Adi Power Lifters in Black & Red?
If so, you might have accidentally taken someone elses shoes.. Please take a look at your lifters and bring them back to the BOX ASAP> and PLEASE dont walk on the sidewalk with them…
Coach TamBot