WOD 12/9/14
8 Minutes of Shoulder/Wrist/OH/Hip/Back/Ankle Mobility
A- WU- For Time: 32 Calorie Row + 2 RNFT of 10 Each: OH Duck Walk 10 Paces Forward/Backward/Thruster/Good Morning (45/35) -6 Minute Cap
B- Snatch- 5/5 @60% of 1RM -9 Minute Cap
C- Clean & Jerk- 5/5@ 60% -9 Minute Cap
D- Squat- 10/10/10 @ 50% (Tempo: 2/2/X/0) -10 Minute Cap
E- EMOM for 15 Minutes- 1st Minute: 5 HSPU/2nd Minute: 10 Strict Chin Up/3rd Minute: 15/12 Calorie Row
Notes: For Row- Females will Row 12 Calories/Males will Row 15 Calories
Post your scores to the Whiteboard.
did a small little WOD today… got busy in open bar
Warm up – 3 rounds of 30 sec each Max reps DU’s/ KBS @ 20k
Snatch – 5/5/5/5/5 @ 75lbs
OHS – 2/2/2/2 @ 115
Back Squat 10/10/10 – @115
You guys should come to open bar.. it is fun 🙂