WOD 5/17/14
8 Minutes of Shoulder/Wrist/Thoracic Mobility
A- WU- 400M Run @ 75% RPE + 3 Rounds of 10 Each: PVC Pass Through/Windmill + German Hang- 3 rounds of 15-20 Seconds; 30 Seconds Rest + 2 Rounds of: 1 Minute Max Reps HSPU; 1 Minute Rest -9 Minute Cap
B- 3 Rounds of: 20 Seconds Wall Facing Shoulder Taps; 30 Seconds Rest + Partner Assisted Hand Stand Walk– 6 Rounds of: Max Continuous Distance -15 Minute Cap
C- Partner WOD 1 (5/17/14)- 18 Minute AMRAP of: 200M Row/20 Air Squat/20 HRPU/20 Double Unders
Notes: In Teams of 2 with only 1 Partner working at a time/Partners will alternate exercises/Partner A Row, Partner B Row/Continue to accumulate rounds in this fashion until time has expired/Modify Double Unders as needed/Score= Total # of rounds completed between both athletes/Partial rounds will count example: 7 rounds + 400M Rowed + 36 Pistols.
Partner WOD 1 (5/17/14): 18 Minute AMRAP of: 200M Row/20 Air Squat/20 HRPU/20 Double Unders: 5 rounds + 200m + 20 Air Squats + 10 HRPU (no partner).
C- Partner WOD 1 (5/17/14)- 18 Minute AMRAP of: 200M Row/20 Air Squat/20 HRPU/20 Double Unders: w/ Matt- 8 rounds + 300M
Nice workin with you bro…and sick handstand walk