WOD 12/8/14
8 Minutes of Back/Hip/Ankle/Shoulder/Wrist Mobility
A- WU- For Time: 500M Row + 2 RNFT of: 10 Kang Squat (45/35)/10 Push Up/10 Pull Up -7 Minute Cap
B- 5 RFT of: 12 USA K.B. Swing (2/1.5 Pood)/12 T2B/250M Row -15 Minute Cap
C- Hang Power Snatch- 8 Minutes To A Challenging set of 5 + 5@ 95% + 5@90% -12 Minute Cap
D- Snatch High Pull– 5/5/5 @ 75% of Snatch 1RM -8 Minute Cap
Post your scores to the Whiteboard.
Two things today-
First would anyone be interested in having an holiday get together aka drinks Friday Dec 19th? I figured most people’s Saturday’s are probably already filled with parties.
And second would anyone be interested in a nutrition seminar with Krissy Mae Cagney “Doughnuts and Deadlifts” and the all knowing on flexible dieting? She does seminars for a price (like $50) but if we get her in house I’m sure it would bring a crowd- just wanted to put feelers out for anyone who would be interested.
First of all this picture makes it look like we have monsters lifting in our box. Like those evil guys from lord of the rings.
Thanks for the invite Tina, I will be honest I have the Kids Cert the next morning and I don’t think staying out late for drinks is smart. I’m gonna have to miss this one. 🙁 but I hope the team has a great time.
I’m in both from the drinks on the 19th and Doughnuts and Deadlifts seminar. Don’t know what that says about me, Drinks, Doughnuts & Deadlifts, but I’m okay with it.
See you guys tonight!
I did manage to get in some squats today
500m Row NFT
Back Squat – 3/3/3/3/3/3 @ 190lbs (85%)
NFT 6 Rounds of 50 UB DU – I didn’t get any rounds unbroken 🙁