WOD 11/21/14
8 Minutes of Back/Hip/Shoulder Mobility
A- WU- Tabata- Row Distance + NFT- 10 Each- Walking Lunge/WallFacing Prisoner Squat/Tuck Jump/Push Up/Pull Up (Strict)/Dip Strict -9 Minute Cap
B – 3 RFT of: 12 USA K.B. Swing (2/1.5 Pood)/12 Box Jump (24/20″)/12 Ring Dip -12 Minute Cap
C- 5 Minute WU Front Squat + For Time: 400M SB Run (HAP)/21 Burpee Pull Up/21 Front Squat (95/65)/21 T2B/500M Row/15 Burpee Pull Up/15 Front Squat/15 T2B/400M Run/9 Burpee Pull Up/9 Front Squat/9 T2B -20 Minute Cap
Notes: All Front Squats will begin on the ground/The goal is to be smooth and unbroken on the Front Squat/Score= Total Time to Complete all reps.
Post your scores to the Whiteboard.
See you guys at try outs this weekend. Looking forward to it.
Should have late cancelled today
couldnt finish the last work out but I actually did all the box jumps unbroken which is something i couldnt have done two months ago. also, my triceps are so mad at me right now. in the best way possible,.