WOD 6/5/15
8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility
A- WU- NFT- 3 Minutes Max Calorie Row + 3 RNFT of: 10 Each Panda Pull/Snatch Balance/Sots Press (45/35/15/PVC) -6 Minute Cap
B- Hang Power Snatch- 15 Minutes To A Challenging Triple
C- Split Jerk- 15 Minutes To A Challenging Triple
D- 12 Minute AMRAP of: 50 Double Unders/25 USA K.B. Swing (24/16Kg) or 12 Minute AMRAP of: 100 Single Unders/25 USSR K.B. Swing (24/16Kg)
Post your scores to the Whiteboard.
Happy Friday! Coming to you from Boca Raton, Fl- here at Ryan and Marina’s wedding (old 718 members). Literally as we landed Marcos was looking up a place to WOD- so we headed to Crossfit Del Ray Beach (their old box down here) and snuck in a noon class-
For time
5 MU
10 HSPU
15 power snatch (115/85)
20 burpees
25 C&J
20 burpee
15 power snatch
10 HSPU
5 MU
Me 18:06 Rx
Marcos 14 and change
If you guys think 718 is hot- forget about it!! The chalk on my hands turned into paste!!
That’s a fun WOD.
A) 3 Minutes Max Triple Unders + 3 RNFT of: 10 Each Panda Pull/Snatch Balance/Sots Press (45)
B) Hang Power Snatch 3rep @60kg + 3/3@47kg
C) Split Jerk 3rep @90kg + 3/3@75kg
D) 12 Minute AMRAP of: 50 Double Unders/25 USA K.B. Swing (24Kg) – 6rds
E) 3×10 UB T2B