WOD 11/19/14
8 Minutes of Shoulder/Hip/Back/Ankle/Hip Mobility
A- WU- 20 Calorie Row + 2 RNFT of: 10 Each PVC OHS/Hang Snatch/BTN Snatch Grip Thruster/BTN Sots Press -5 Minute Cap
B- Power Snatch- 4/4/4 @ 65% of Best Snatch -12 Minute Cap
C- Power Clean- 4/4/4@65% of Best Clean -12 Minute Cap
D- Power Jerk- 4/4/4@65% or 1RM -12 Minute Cap
E- Against a 10 Minute Clock- Run 800M/In Time Remaining AMRAP of: 12 K.B. Thruster (20/12Kgx2)/12 Burpee Over The KettleBell/12 GHD Sit Ups
Post your scores to the Whiteboard.
If this doesn’t inspire you to do some o lifting I don’t know what will!
I’m Inspired! Ready to take on Hump Day!
Fuck that its officially “pump Day”
9am with my small crew – Stef & Gio
Warm Up Completed
Power Snatch 85/85/85lbs
Power Clean 105/105/105lbs
Power Jerk 105/105/105lbs
AMRAP 1000 meters rowing + 1+12+4Rx
This is going to be legen- wait for it- dary… my shoulders are still sore from Monday’s WOD…
Obvious photo choice for a power oly lifting day. “Shoulders” Hankin may show up twice.
7am complete. shoulders still hungry. burpees ruined my appetite though
We need some non-morning crews to start using the whiteboard. it is a great tool.