WOD 5/3/14
8 Minutes of OH/Shoulder/Wrist/Thoracic Mobility
A- 2 RNFT of: 3-5 Strict Chin Up/20 Ab Mat Sit Up/10 Diamond Push Up/5 Each Walking Lunge -5 Minute Cap + Sprint 200M @ 80-90% RPE
B- Weighted Pull Up- 3 Minutes WU + 5 EMOM For 7 Minutes (HAP)
C- Rope Climb- 10-12 Minutes Practice
Notes: Athletes will line up in front of a climbing rope based on proficiency/Athletes will then take turns working on mechanics and efficiency.
D- For Time: 21/15/9 RFT of: 2 for 1 WallBall (20-10’/14-9′)/Ring Dip/Row Calories -15 Minute Cap
I miss these guys.
Jeff and Eddie were awesome.
SORRY ABOUT YOUR CEILING
What great full classes today, love the energy.
Good times with good people.
Catch Up Post:
A) 2 RNFT of: 5 Strict Chin Up/20 Ab Mat Sit Up/10 Diamond Push Up/5 Each Walking Lunge + Sprint 200M
B) Weighted Pull Up 5 EMOM For 7 Minutes – w/ 13lb chain
C) Rope Climbs
D) For Time: 21/15/9 RFT of: 2 for 1 WallBall (20-10′)/Ring Dip/Row Calories – 9:40, those 2 for 1’s are no joke.