WOD 12/31/14
8 Minutes of Shoulder/Wrist/OH/Hip/Back Mobility
A- WU- 5 Rounds of: 30/30 Jingle Jangles + 3 RNFT of: Cindy -9 Minute Cap
B- Bench Press- 15 Minutes To A Heavy Triple + 3/3/3@95/90% of above -20 Minute Cap
C- 7 Minutes WU- Push Press (115/75)/ Rope Climb + For Time: 20 Push Press (115/75)/1 Rope Climb/10 Calorie Row/1 Rope Climb/15 Push Press/1 Rope Climb/10 Calorie Row/1 Rope Climb/10 Push Press/1 Rope Climb/10 Calorie Row/1 Rope Climb -15 Minute Cap
Post your scores to the Whiteboard.
“The ghost”
6 rounds for reps of
1 minute max reps calories rowed
1 minute max burpees
1 minute max double unders
1 minute rest
Total cal-128
Total burpees-92
Total double unders-514
Total score 734
Hey guys – due to the overwhelming amount of athletes trying to book classes tomorrow – Coach Marcos opened up a 4pm class!!!
Please be sure to register for class!
Have a safe and Happy New Years! Xoxo
Signed up for 4pm. I predict an overwhelming amount of cancellations lol
Warm up – 5 rds jingle jangles + 3 rounds of Cindy 2:48rx
Bench press 3/3/3/3/3 @ 75/85/95/100/105lbs + 3/3/3 @ 95/100/100
The metcon- 11:59rx