WOD 2/14/15

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

A- WU- 3 RNFT of: 10 Each: Kang Squat/BTN Thruster (75/45#)/Calorie Row or 3 RNFT of: 10 Each: Kang Squat/BTN Thruster (45/15#)/Calorie Row -7 Minute Cap

B- 6 Minutes To WU Snatch 80% + EMOM For 20 Minutes: Even- 2 Snatch @ 80%/12 UB WallBall (20-10’/14-9′) or 6 Minutes WU Snatch to 80% + EMOM For 20 Minutes: Even- 2 Snatch @ 80%/8 UB D.B. Thruster (15/10#x2)

*C- 3 RFT of: 200M Run/15 GHD Sit Up/250M Row/15 T2B/30 Double Under’s/15 Ab-Mat Sit Up’s or 3 Rounds of: 250M Row/15 Tuck Up/200M Run/15 Hanging Knee Raise/30 Single Under’s/15 Ab-Mat Sit Up’s

*= Complete as much as possible in time remaining.

Post your scores to the Whiteboard.

5 replies

Coach Tammyli says:
02/14/2015 at 6:39 AM

Thanks for the loving words of encouragement Iz, I want to share with my friends and fellow competitors

Don’t be nervous, this is what you do everyday. Go out there and have a good time with your friends 😀

Can’t wait. See you there
Reply
- Ernie says:
  02/14/2015 at 7:13 AM
  
  Good Luck to those competing in Flex today. REPRESENT!
  Reply
- Dariel31 says:
  02/14/2015 at 10:52 AM
  
  Well said coach Iz. Good luck to everyone. I wish I could be there to cheer you guys on.
  Reply
Chuck says:
02/14/2015 at 11:13 AM

Good luck! #718strong
Reply
Smanik says:
02/14/2015 at 9:10 PM

This was a good day. Lots of PR’s, lots of gutsy performances.

Who knew kicking your own A could be this fun?
Reply