WOD 7/13/15
8 Minutes of Shoulder/Wrist/Back/Hip/Ankle Mobility
A- WU- 30 Each NFT- Triple Unders (Double Unders)/Panda Pull (45/35/15/PVC)/Snatch Balance + 2 RNFT of: 5 Pull Up (Ring Row)/10 HRPU/15 Air Squat – 7 Minute Cap
B- 3 Position Snatch- 15 Minutes To A Max For The Complex
C- 5 Minutes To WU Power Clean/Front Squat/Bar Facing Burpee + 10 Minute AMRAP of: 5 Power Clean (155/105)/6 Front Squat/7 Bar Facing Burpee or 10 Minute AMRAP of: 5 Power Clean (115/75)/6 Front Squat/7 Burpee
D- Bar Muscle Up- 4 Minutes Max Reps (4 minutes practice)
Post your scores to the Whiteboard.
Just wanted to post this again..just in case anyone missed it. Let me know if anyone is interested. I think we all had a great time at Flex and I think this could be another great competition for us.
http://www.rxcompetitions.com/2015/06/crossfit-west-essex-rock-the-wod-4/
This one might be for us T. I owe you for the block party.
Yes!! Let’s do it!
I will come watch you guys 🙂
Sounds like a good one.
So pissed about my wrist being messed up. Today’s work out is “My Jam” (Coach Tambot voice). I would’ve smoked this WOD. Everyone do me a favor and get after it today.
For those of you that check our blog but haven’t been here for a while.
https://instagram.com/p/x7XaESsL0d/
That is great D!! Get in and train and summer God damn it!
Thanks Tina. That video mad me cry.