WOD 6/28/15
8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU- 2 RNFT of: 5 Pull Up/3 HSPU/15 Double Unders/5 GHD Back Extension/5 T2B or 2 RNFT of: 5 Ring Row/8 HRPU/30 Single Unders/5 GHD Hip Extension/5 Hanging Knee Raises -6 Minute Cap
B- Bench Press- 15 Minutes To A Challenging Set of 5 Reps
C- Pendlay Row- 12 Minutes To A Heavy Set of 5 Reps + 5/5/5@80% -16 Minute Cap
D- 8 Minute AMRAP of: 8 T2B/1 D.B. Man Maker (HBD) or 8 Minute AMRAP of: 8 Hanging Knee Raises/1 D.B. Man Maker (HBD)
Post your scores to the Whiteboard.
A) 2 RNFT of: 5 Pull Up/3 HSPU/15 Double Unders/5 GHD Back Extension/5 T2B
B) Bench Press 5 Rep – 205
C) Pendlay Row 5 Reps – 175 + 3×5 @ 135
D) 8 Minute AMRAP of: 8 T2B/1 D.B. Man Maker (55×2) – 9+2
E) 4×10 Alternating KB Bench Press (20kg) + 4×8 Seated Alternating KB Press (16kg)
F) 4×10 YWTA (2.5kg ea)