WOD 4/15/15
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.
Nerd Alert!!
Good thing stud muffins are paleo.
LMAO Cory. That’s a good one
That was very good, Cory, but not nearly as good as your snatch last night (insert joke here)
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