WOD 1/17/13
8 Minutes of Shoulder/Hip/Back Mobility
A- WU- 30/20/10 RFT of: Hollo Rock/Super Man Rock/Double Unders (6 Minute Cap)
B- Over Head Squat- 15 Minutes To Establish a Heavy Single + 5 Minute AMRAP @ (135/95)
C- 4 RFT of: 8 Box Jumps (30/24)/24 Ball Slams (20/15)/400M Row (15 Minute Cap)
D- 5-10 Minutes of GOAT Work (No Pull Ups)
Warm-up- 30/20/10 hollow rocks, superman’s, and double unders – 4:05
OHS- 5/65 3/75 3/95 105 / 115 / 125 / 135 / 145 / 155F
5 min AMRAP of OHS- 10 @ 115, dropped the weight to 95 then did another 11. 21 total, holy wrists!
4RFT – 13:34 RX’d
Great workout!
Warmup: 3:55
OHS work up to 110# (must go deeper into squat)
5 min. AMRAP of OHS @ 75#: 21 reps (wrists killed)
4 FT: 15:38
I love this photo of Jess, such beautiful cheek bones 🙂
Great Job Iz! Thanks to Yuki and her team, they spent a lot of time putting together this piece.
Special shout out to Victoria, Dariel, Antoine, & Louis who stayed around really really late to contribute to the film. If you like the video please give some feed back to the team on their Vimeo page.. They would love to hear from you 🙂