WOD 5/13/15
8 Minutes of Hip/Back/Ankle Mobility
A- WU- 3RNFT of: 10 Each PVC Thruster/Kang Squat/Row Calorie
B- Back Squat- 15 Minutes To A Challenging Triple + 3@95/90% -20 Minute Cap
C- 10 Minute AMRAP of: 15 Air Squat/10 Burpee/5 T2B or 10 Minute AMRAP of: 15 Air Squat/10 Burpee/5 Hanging Knee Raises
D- 100 Each NFT- Banded Pull Apart/Push Down/Good Morning
Post your scores to the Whiteboard.
#CoachTamBot
A) 3RNFT of: 10ea Thruster/Kang Squat (75) & Triple Under Practice
B) HBBSQ 3rep @ 255 + 3@240/230
C) 10min AMRAP of: 15 DB FSQ (45×2) / 10 Burpee / 5 T2B – 4+15+8 (DB FSQ really slowed me down here)
D) 1min ISO OHS @ 115 (40/20)
E) 3×10 YWTA’s @ 2kg ea + 3×15 GHD Back Ext (45lbs)
Totally spent after this one.