WOD 11/23/15
8 Minutes of Thoracic/Scapular/Dip Mobility (click links for details)
A- WU- 5 Minute AMRAP of: 200M Row/10 Diamond Push Up/5 T2B (Hanging Knee Raises)
B- PVC Earthquake (bamboo) Bar Press– 20/20/20 (challenging but manageable weight/ub reps)
C- Weighted Ring Dip-10 Minutes To A Challenging Single
D- For Time: 60 Strict Ring Dip or 9 Minute AMRAP or 9 Minutes Practice -9 Minute Cap
Post your scores to the Whiteboard.
This was a fun one today! Great job coaching this morning Iz <3
A) 3rds+200m
B) 20@24kg 14/7/7@32kg
C) +80lbs
D) 2:22 – 45 Ring Dip w/ 3 Burpee EMOM (these were not super strict and the last 15 were questionable on the lock out, but the first 30 were UB)
E) 10×5 butterfly pull up, working on form here
F) A few handstands & walks, focusing on neat kick ups and dismounts
I saw a lot of smiles and surprised faces today. Always fun to try something new. I was blown away by how hard that bamboo bar press is.