WOD 6/21/14
8 Minutes of Shoulder/Hip/Back/Wrist/Thoracic/OH/Ankle Mobility
A- WU- 400M Run @ 80-95%
B- 5 Rounds of: 10 Diamond Push Up/12 Ring Row/18 K2E/20 D.B. Step Up (45/25#x2 + 20″/18″ Box); 3 Minutes Rest Between Rounds -30 Minute Cap
Notes: For D.B. Step Up 10 reps each alternating legs each rep/Scale weight as needed/Adjust height of the box to suit your body type (if your on the short side use a smaller box)/Score= Total time to complete all rounds including rest.
C- For Time: 100 OH Walking Lunge (45/25)/800M M.B. Run (20/14#)/100 GHD Hip Extension -12 Minute Cap
Notes: For Walking Lunge 50 reps per leg/Score= Total time.
Post your scores to the Whiteboard.
Rd 1: 4:50
2min rest
Rd 2: 5:10
2min rest
Rd 3: 5:00
2min rest
Rd 4: 4:37
2min rest
Rd 5: 4:39
Total Time – 32:16
Today I got my first MU and was surprised after all this time of failing how easy it felt when it happened. It’s one of those frustrating moves that feels like it’s never going to happen, but the funny thing about CrossFit is something called progress- it happens all the time, but every time I’m still amazed. Never give up and always fight because inevitably something that seems impossible becomes possible!
Excellent work Tina. I’m very excited about this. Now you can rx all those mu wods.
Hey everyone don’t forget to input your stats into the “whiteboard” 😉