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

A- WU- 200M Run + 5 Rounds of: 40 Yard Dash; 45 Seconds Rest Between Efforts

B- Thruster- 15 Minutes To A Challenging Triple

C- 12 Minute Ascending Ladder of: 1 Thruster @ 50% of above/1 Bar Facing Burpee/2 Thruster/2 Burpees/3 Thruster/3 Burpees

Notes: Begin with 1 rep each then 2,3,4,5 etc./Continue in this fashion for 12 Minutes/Score= total reps completed in 12 Minutes.

D- Pendlay Row- 12 Minutes To A 5 RM + 5@95/90% -15 Minute Cap

Post your scores to the Whiteboard.

5 replies
  1. Smanik
    Smanik says:

    A) 200M Run + 10 Rounds of: 40 Yard Dash – 0:05.9 best I think
    B) Squat Clean + Thruster 3RM – 165lbs
    C) 12 min Ladder – Thruster + Bar Facing Burpee @ 95 – 10rds+4 = 114
    D) 4x 12 Axle Pendlay (HAP) + 1 Advanced Rope Climb – 75×1/125×3 & 2 legless / 2 standard
    E) 10-15 Minutes of MOB

    Reply

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