WOD 12/13/15
8 Minutes of Shoulder/Thoracic/Hip Mobility (click links for details)
A- Warm Up- 3 RNFT of:
3 WallWalk (Inch Worm)
6 Pull Up
9 K2E
12 Squat Jump
B- Bench Press- 12 Minutes To A Challenging Single
C- 9/7/5 RFT of:
Bench Press (155/105)
Power Clean (185/135)
*D- Pistols:
60 RFT (30 each) 9 Minute Cap OR
9 Minute AMRAP OR
9 Minutes Practice
*= Complete as much as possible in time remaining.
Post your scores to Wodify.
Wellness challenge 12/13/15
6pts
I got 3 points for today.. Not that bad
A) 3 RNFT of: 3 WallWalk/6 Pull Up/9 K2E/12 Squat Jump
B) Bench Press 1rep@255
C) 15/12/9 RFT of: Bench Press (155)/Power Clean (185) – 9:43
D) 12min EMOM : 9 Each Leg Pistol/1-5 Ring Muscle Up – 9/5/9/5/9/4/9/3/9/3/9/4 (band assist pistols)
E) For Time – 200 Team Toe To Bar
Notes: In sets of 10, while one athlete works all other athletes hang – 17min-ish
F) Team Support Hold – Accumulate 90 Seconds