WOD 6/25/15
8 Minutes of Shoulder/Ankle/Hip/Back Mobility
A- WU- 15 Each NFT- WallFacing Prisoner Squats/WallFacing Shoulder Taps/Tuck Up/Superman/Calorie Row or 15 Each NFT- Calorie Row/WallFacing Prisoner Squats/Plank Shoulder Taps/Modified Tuck Up/Superman – 6 Minute Cap
B- Back Squat- 15 Minutes To A Challenging Set of 10 Reps
C- 5 Minutes To WU- Ring Dip/Air Squat + 2 RFT of: 800M Run/25 Ring Dip/75 Air Squat or 5 Minutes To WU- Box Dip/Air Squat + 2 RFT of: 800M Run/25 Box Dip/75 Air Squat
Post your scores to the Whiteboard.
The whole warm up sounds like it should take place in a prison shower
Yikes.
…only difference is, in prison it is not the shoulders they are “tapping” in the shower 😉
15 each NFT: Wall Facing Prisoner Squats/Wall Facing Shoulder Taps/Tuck Up/bent over rows/pillow bitting/ buddy clean & jerks
Ayyo k I’ll stop