WOD 7/27/14
8 Minutes of Shoulder/OH/Thoracic/Hip/Ankle Mobility
A- WU- 2 RNFT of: 10 D.B. Press (45/25×2)/3 WallWalk/200M Run @70-90% RPE -6 Minute Cap
B- Split Jerk- 15 Minutes To A Heavy Double
C- Clean Grip Floor Press– 15 Minutes To A Difficult Set of 5 Reps
D- 8 Minute AMRAP of: 3 D.B. Split Snatch Left (45/25)/3 Single Arm OHS L/3 D.B. Split Snatch Right/3 Single Arm OHS R
Post your scores to the Whiteboard.
Tina and I are away this weekend but we went down to a local HS track where we brought our kettle bells and jump ropes and when we got there, there were 2 tires to flip waiting for us. One heavier than the other. This was the result.
25min AMRAP
30 Double Unders
20 KB swings (1.5/1pood)
10 Pistols each leg alternating
4 Tire flips
*Every 5 minutes run 200m
(We started with 400m but it took too long and but into the work time so we shortened it to 200m)
Tina – 5 rounds
Marcos – 5 rounds plus 14 LB swings
After we did max hand stand walks on the field.
Nice work you guys!
the countdown continues 3 more days/