WOD 6/8/15
8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility
A- WU- 15 Each PVC Pass Through/Panda Pull/BTN Snatch Grip Press/Snatch Balance (dip drive, move your feet from jumping to receiving position) /OH DuckWalk Forward/Backward/Calorie Row
B- 1 Hang Snatch (Pos 1) + 2 Hang Snatch (Pos 2)- 8 Minutes WU To 75% + 1+2 @75% EMOM For 7 Minutes
C- For Time: 21 Front Squat (135/95)/12 Strict Ring Dip/15 Front Squat/9 Strict Dip/9 Front Squat/6 Strict Dip or For Time: 21 Front Squat (95/65)/12 Box Dip/15 Front Squat/9 Box Dip/9 Front Squat/6 Box Dip
*D- Banded Pull Aparts- 3 Minutes Max Reps
Post your scores to the Whiteboard.
A) 15 Each : Calorie Row/PVC Pass Through/Panda Pull/BTN Snatch Grip Press/Snatch Balance / OH DuckWalk Forward/Backward
B) 1 Hang Snatch (Pos 1) + 2 Hang Snatch (Pos 2) – 1rep @63kg + 1set EMOM for 7 Minutes @ 48kg
C) OHS 1rep @185lbs
D) For Time: 21 Front Squat (135)/12 Strict Ring Dip/15 Front Squat/9 Strict Dip/9 Front Squat/6 Strict Dip – 5:23
E) 4×8 Renegade Row (55×2) & 3×25 Band Pull Down