8 Minutes of Shoulder/Hip/Back/Ankle/Rack Mobility

A- WU- For Time: 200M Run/20 K.B. Front Squat (20/12Kgx2)/250M Row/10 WallBall (20-10’/14-9′) or 200M Run/20 D.B. Front Squat (25/15#x2)/250M Row/10 WallBall (14-10’/12-9′)   – 8 Minute Cap

B- Thruster- 18 Minutes To A Heavy Triple

C- 21/15/9 RFT of: Thruster (95/65)/Burpees to a 6″ Target or 21/15/9 RFT of: Thruster (75/45)/Burpees

*D- Front Squat- Accumulate 3 Minutes in a perfect bottom position (95/65)

*= Complete as much as possible in time remaining.

Post your scores to the Whiteboard.

7 replies
  1. msof
    msof says:

    burpees without a 6″ target are bad enough; burpees with a 6″ target are that much worse; burpees with a 6″ target when you’re a gangly 6′ 2″ and the only target to ‘standard’ is the rig closest to the water fountain that’s at least 9-10″ above your reach are just wrong

    I felt like I was testing my vertical leap every time

    Good luck to my taller bretheren

  2. Tammyli
    Tammyli says:

    A little feedback guys…

    The MTA is limiting service after 7pm….

    I think I should cancel 7pm tonight – As well as 6 & 7am tomorrow morning.

  3. Ernie
    Ernie says:

    In Disney for a few more days. Our flight home was canceled. Had to get a Workout in although hotel gym was limited.
    WU: 1mile on thread mill + 50 Air squats
    A. Bench:
    1 x 5 x 135#, 1 x 5 x 205#, 3 x 5 x 225#
    Only available barbell on a smith machine
    B. For time
    21/15/9 – 45# DB Thurster and Burpees
    C. 1 mile on thread mill + 50 Air squats


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