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

A- WU- 20 Each: Row Calories/PVC OHS/BTN Sots Press/Snatch Balance/Kang Squat/GHD Sit Up

B- 1 Snatch Pull + 1 Snatch + 1 Pause OHS (Tempo: 2/3/X/1)- 15 Minutes To A Max For The Complex + 1@95/90% -20 Minute Cap

C- 3 RFT of: 5 Power Snatch (115/75)/15 Pull Up/20 WallBall (20-10’/14-9′) or  3 RFT of: 5 Power Snatch (85/55)/15 Ring Row/20 D.B. Thruster (25/15#x2)

Notes: Be aware that if you are competing in the Open, you may want to take it easy today or even consider taking a rest day. I have no way of successfully predicting what the next WOD will be (no, HQ does not let affiliate owners know what the wod will be in advance).  With that said, please use your judgement if you want to do well tomorrow.

Post your scores to the Whiteboard.

6 replies
  1. Tammyli
    Tammyli says:

    Sooooo, dont be fooled here, scaled is way harder than RXed today!

    Im surprised you didnt point that out yet..

    Keep in mind for today, either you do all RX or all Scaled – No mixing the WOD part C..
    That doesn’t mean you can’t scale the weight or the pull ups..

    • Tina D
      Tina D says:

      Haha. I didn’t even read the scaled version but that does look tough.
      I was thinking of challenging myself to do #95 power snatches but obviously I wouldn’t cycle through them so fast- it would be more to test my strength than my speed. But I’m undecided right now bc that’s a good amount of pull ups for me! This is an awesome wod btw Iz! Looks like my rest day is tomorrow and open sectionals Saturday.


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