WOD 12/6/14
8 Minutes of Shoulder/Wrist/Ankle/Back/Hip Mobility
A- WU- 200M Run + 3 Rounds of: 200 Yard Shuttle; 45 Seconds Rest Between Efforts -9 Minute Cap
B- Clean- 12 Minutes To A Challenging Single
C- Bar Muscle Up- 7 Minutes Practice
Notes: Scale Muscle with a band or jumping or C2B Pull Ups
D- 15 Minute AMRAP of: 5 Bar Muscle Ups/5 Box Jumps (30/24″)/5 Cleans (155/105)
*E- Super Set- 8/8/8 D.B. J.M. Press (25/15×2)/Renegade Row + 50 Each M.B. Slam Ball Side Throw (20/15)
Notes: For Side Throw use Slam Ball,
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
PR’ed my clean today – 245.
Had a tough time getting the bar muscle ups going this morning. Only got 2/2 for the first two rounds. Round 3 got all 5 but then tweeked a back muscle as I finished up the cleans. WOD over ;-(
Get better fast brother
Dang – Cory. Sorry that you hurt your back. Tina noticed something was wrong right away when the whiteboard said you stopped.
Sorry Cory- I hate to see athletes get injured, especially ones like yourself! Hope it’s not anything series. Rest and recover
I on the other hand had to stop b/c Spealler got me again and I tore my hand on 5 bar mu in my 4th round. Damn you!
Start using goat tape. You’ll bever tear again. Well assuming that you don’t have to do muscle ups for 15 minutes. That’s a lot of damn reps for me.
Thanks guys. Hope it’s just a muscle. I was just disappointed I had to stop – really loved this triplet.
Heads up guys – for the fundraiser …
The Co-Ed teams are in!
Log in on Throwdowns.com to register a team!!!
props to my man tall Jeff for killing those bar mu’s. once you got it you’ll only get better. I’ll get there soon…