WOD 3/24/13

8 Minutes of Back/Hip/Pec/Shoulder Mobility

A- WU- 5 Minutes WU D.B. Split Clean + Erin= 5 RFT of: 15 D.B. Split Clean (45/25×2)/Pull Ups

OR Mc Ghee= 30 Minute AMRAP of: 5 DeadLift (275/185)/13 Push Ups/9 Box Jumps (24/20″)

OR Jerry= For Time: Run 1 Mile/Row 2K/Run 1 Mile

(above depends on open sectional wod)

2 replies

Tina Degraff says:
03/24/2013 at 1:42 PM

Went to a globo gym out in NJ.

Bear complex (by mistake I did 7 rounds with 7 reps each..oops)
Hang clean
Front squat
Push press
Back squat
Push press
1&2 45#
3&4 55#
5&6 65#
7 70#
16:19

I looked in my phone and I did this workout for the first time on 2/14/12 and I did 5 rounds of 7 reps starting at 45# and ending at 65# and it took me almost 26 minutes! That’s like a crazy PR- felt awesome!
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Dariel says:
03/24/2013 at 4:12 PM

When given the option 718 athletes choose the hardest WOD. Good job to everyone today. Way to hit up McGhee today.
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