WOD 7/14/13
5 Minutes of Back/Overhead/Hip/Shoulder Mobility
A- WU- 3 Rounds of: 30 Seconds Each- Gymnastics Bear Crawl Forward/Crab Walk Forward/Duck Walk Forward
B- Forrest= 3 RFT of: 20 L-Pull Up/30 T2B/40 Burpee/800M Run
Special Agent Forrest Nelson Leamon
C- Sumo DeadLift- 12 Minutes To A Heavy Triple
Comp team wod
3 rounds 800m run
Fastest round 3min 48sec
olympic squat 6×6 @65%
145lbs across
sumo deadlift 7min emom @80%
230lbs across
4 rounds of
5 L pullups (mixed with chin ups)
100m sled push (75%bw)
105/90/90/90
4 rounds of
20 reverse hyper @90lbs
20 weighted ab mat sit ups @25lbs
3min banded march – green band
For time:
Eat all the food from the bbq! I was the winner with this one 🙂
Oops that 2 sumo dl every min
Herbert!!!!
…
I thought the team was lucky we weren’t doing Forrest. I was mistaken.
Good group today. We worked really hard and 3 hours later we had a feast. Good job team and let’s rep at the subway series.