WOD 12/14/15
8 Minutes of Snatch/Squat/Shoulder Mobility (Click links for details)
A- WU- 250M Row @50-90% RPE + 7 Rds of: 45 Seconds Max Distance Row (Danper 3/5); 1 Minute Rest
B- Power Snatch- 5/5/5 @ 70% of 12/12/15
C- Squat- (all % based on 10/06/15) 3@60/70/80% + 2@85% + 1/1/1@90%
Post your scores to the Whiteboard.
718 wellness challengers – Don’t die out on me.. We are half way there
Challenge for week 3 is to write a letter to someone and send it in the mail. Not a holiday card, but a hand written letter.
Tell someone how much they mean to you.
Also, Post your scores for day 14 here.. 12/14/15
Every day of the week? Or one for the whole week?
A) 250M Row + 7 Rds of: 45 Seconds Max Distance Row (Damper 5); 1 Minute Rest – 235-245M each
B) Power Snatch 3×5@53kg
C) Squat 3@185/215/245 + 2@265 + 3×1@280
D) 3rds of: 5 K2E/7 T2B/9 C2B; 90 Seconds Rest – complete
E) 4 RFT of: 20 Box Jump (24″)/15 WallBall/10 Burpees – 10:06
Wellness challenge 12/14/15
4pts
Hey jack,
If you jumping in now – let us know your score for the past 14 days
Then post your scores and comments here daily.
I’ll start next time. Did not keep track of my score, just trying to watch what I eat. I am doing an OK job with it, but I can improve..