WOD 3/16/15
8 Minutes of Back/Shoulder/Hip Mobility
A- WU- 3 Rounds of 30 Seconds Each: Double Unders/WallBall (20/14-10′)/USA K.B. Swing (2/1.5 Pood) or WU- 3 Rounds of 30 Seconds Each: Practice Double Unders/WallBall (12/6-10′)/USA K.B. Swing (20/12Kg)
B- Power Snatch- 15 Minutes To A Heavy Triple
C- EMOM for 8 Minutes: Even- 7 Power Snatch @ 70% of Above/ Odd- 10 T2B or EMOM for 8 Minutes: Even- 7 Power Snatch @ 70% of Above/ Odd- 10 Tuck Up
D- For Time: 500M Row/10 Burpee To 6″ Target/20 Shoulder To OH (115/75)/30 Front Squat (115/75)/40 DeadLift (115/75)/50 Double Unders or For Time: 100 Single Unders/10 Burpee To 6″ Target/20 Shoulder To OH (85/55)/30 Front Squat (85/55)/40 DeadLift (85/55)/500M Row
Post your scores to the Whiteboard.
Came in early to hit up 15.3 Scaled.
Nice 500m row for my warm up and lots of stretching
15.3 – 14 min amrap of 50 Wall Ball @ 12lbs-9″/ 200 Singles = 795
A few more Mu Attempts throughout the day, but NO Bueno.. My elbows are shot.