WOD 2/6/15
8 Minutes of Shoulder/Wrist/OH/Hips/Back/Ankles Mobility
A- WU- 3 RNFT of: 3 WallWalk/3 Skin The Cat (Bar)/3 Somersault/3 Strict Ring Dip + 3 Minutes Row For Calories or WU- 3 RNFT of: 3 Walk Out Push Up/3 Hang to Tuck (Bar)/3 Forward Roll /3 Strict Bar Dip (between GHD’s) + 3 Minutes Row For Calories – 9 Minute Cap
Notes: Take your time with this warm up, especially on Skin The Cat (hang to tuck) and Somersault (forward roll). Don’t be afraid to ask the coach for a spot.
B- Front Squat- 12 Minutes To A Heavy Set of 5 Reps
C- 3 RFT of: 10 Front Squat (BW/.75 BW)/15 Ring Row/25 Burpees or 3 RFT of: 10 Front Squat (.75 BW/.50 BW)/15 Ring Rows/25 Burpees – 18 Minute Cap
Post your scores to the Whiteboard.
https://www.youtube.com/watch?feature=player_embedded&v=eAAuV-8NWfE
A) WU- 3 Minutes light row + 3 RNFT of: 5 HSPU / 3 Skin The Cat / 1 hs walk attempt / 3 Muscle Up
B) Front Squat 1rep – 235 (pr)
C) 3 RFT of: 10 Clean @ 165 / 2 legless rope climb / 15 Lateral Bar Burpees – 14:00 (2rds legless 1rd standard)