WOD 7/11/15
8 Minutes of Back/Hip/Shoulder Mobility
A- WU- Native American M.B. Run 800M (20#)
B- Partner WOD 7/11/15= 3 RFT of: 30 Clean (155/105)/30 Lateral Bar Burpee/30 Calorie Row or 3 RFT of: 30 Clean (95/65)/30 Lateral Bar Burpee/30 Calorie Row -20 Minute Cap
Notes: In teams of 3 with only 1 partner working at a time/partition as needed/Score= total time to complete all 3 rounds/In the event no team finishes in the time cap Score= Total reps completed.
C- Partner WOD 2 (7/11/15)= 8 Minute AMRAP of 10 Each Alternating: Plate G2OH (45/25)/ Plate Squat/ Plate Push Up or 8 Minute AMRAP of 10 Each Alternating: Plate G2OH (35/15)/ Plate Squat/ Push Up
Notes: In teams of 2 with only 1 partner working at a time/alternate 10 reps each/partner a will complete 10 g2oh, then partner b will complete 10 g2oh/After partner b completes g2oh, partner a will begin squat/Continue in this fashion for 8 minutes/Score = total reps completed in 8 minutes.
Post your scores to the Whiteboard.
Thoughts of a Crossfitter (or any weightlifting enthusiast)…
“What size are my knees?”
Among the many things I never expected I would consider in my life.
Have a good weekend everyone!