WOD 6/26/14
8 Minutes of Hip/Thoracic/Wrist/Ankle Mobility
A- WU- For Time: 1200M Shuttle Run= 800M/400M AFAP + 2 RNFT of: 10 Each D.B. Renegade Row (45/25×2#)/10 Kneeling Jump/10 Squat Jump (75/45#) – 10 Minute Cap
B- Hang Power Clean- 12 Minutes To A Heavy Triple
C- Pendlay Row- 8/8/8/8 (HAP) -10 Minute Cap
D- 3 min for Rope Climb Practice – 8 Minute AMRAP of: 21 Double Unders/15 Burpees/1 Rope Climb
Tim and I had a nice personal training session with Coach Anthony
WU- 3x400m 6:40
2 rounds- 10 Renegade row (25×2)/10 kneeling (ninja) jumps/10 jump squats (45#)
Hang clean (worked on my squat for All Hail Queen comp)-
heavy set of 2- 75/95/115/125/135#/145# for 1
Pendlay Row- 8/8/8/8 75#/85#x3
12min AMRAP
21 DU/15 burpees/1 rope climb- 5 rounds +21 DU+15 burpees
*like Coach Anthony said this is a burpee workout- gross
worked on MU- failed a lot and got 1 misley MU. Eventually I was too fatigued to continue.
Nice work Tina,
Intimate classes can always be nice to get to know each other better.
Sorry I have been. MIA, with the move and all Iz and I are splitting ourselves in half. I like seeing everyone’s scores on the white board, and it’s always nice to know that the box is running smoothly even when we can be there.
See you all at the paint party this weekend
148 26th street
Support your box- remember Crossfit community- I mean they even have a website called this! Don’t say we never told you this was happening- read the whiteboard, read the blog, read your emails- you get the picture. Tammy and Iz could really use the help- even if it’s for an hour- an hour is better than nothing.
ps..I hate painting and I’m going.