WOD 4/21/15
8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility
A- WU- 200M Run + Tabata- 4 Rounds Each Alternating: WallBall (20/14-Max Height)/Broad Jump (Max Distance)
or 200M Run + Tabata- 4 Rounds Each Alternating: D.B. Thruster (25/15×2)/Broad Jump (Max Distance)
B- Clean & Jerk- 15 Minutes To A Heavy Triple
Notes: Coaches please ensure the big boys and girls are dropping on the OWL Platforms.
C- Complete AMRAP in 15 Minutes: 200M Run/10 G2OH (@70-80% of above)/200M Run/8 G2OH/200M Run/6 G2OH/200M Run/4 G2OH/200M Run/G2OH Max Reps In Time Remaining
Notes: Don’t forget to load your barbell correctly: WB>B= weight on the bar is greater than the weight of the bar/ Please check your ego and avoid breaking the equipment:)
*D- 100 Each Hollow Rock/Superman Rock
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
Well Im an idiot and i didn’t read the WOD right, don’t make that mistake.. I did and extra 2 reps + 200m run…. The buck stops at 4 G2OH!
warmed up this morning with some deadlifts singles:
135×5 /185×3/215×1 /235×1 /260PR
That was a really challenging wod Coach Iz! I found that mentally grueling to get through and that last part just pushed me! Nice work Coach!