WOD 1/20/15
8 Minutes of Hip/Back/Rack/Ankle Mobility
A- WU- 90 Seconds M.B. Clean Practice + Tabata- M.B. Clean (20/14#)
B- Pause Front Squat- 18 Minutes To A 5RM with a strict 3 second hold at the bottom (Tempo: 2/3/X/0-2)
C- 5 Minutes To WU DeadLift (225/135) + 3 RFT of: 15 Dip/15 K2E/15 DeadLift (225/135) or 5 Minutes WU DeadLift (135/95) + 3 RFT of: 15 Box Dips/15 Hanging Knee Raise/15 DeadLift (135/95) – 15 Minute Cap
*D- Over Head Squat- Accumulate 3 Minutes in a perfect bottom position (75/45)
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
Warm up: Alt Tabata – Goblet Squats / DU’s = 12/26/10/32/10/23/10/35
Pause Front Squat – 5/5/5/5/5 – 95/125/145/165×3/155×5
3RFT of 15 each – Ring Dip/ K2E/ DL = 2 rounds completed 9:10 rx @145lbs
9/6/3 Squat Cleans and bar over Burpees – 4:16 @115lbs
3 Min in a OHS hold – 🙂 Completed but this was rough
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