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
  1. Coach Tammyli
    Coach Tammyli says:

    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
  2. Smanik
    Smanik says:

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

    Who knew kicking your own A could be this fun?

    Reply

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