WOD 7/15/15
8 Minutes of Shoulder/Hip/Back/Ankle Mobility
A- WU- 2 Minutes of: Max Reps Double Unders (Practice)/3 Minutes of Max Reps Pistols (Practice)/1 Minute Max Reps Broad Jumps
B- Split Snatch- 12 Minutes To A Challenging Single
C- Pause Front Squat- 15-18 Minutes To A 3RM (Tempo:2/2/X/0-2)
D- 4 RFT of: 5 D.B. Split Clean (45/25×2#)/5 Each D.B. Renegade Row or 4 RFT of: 5 D.B. Split Clean (25/15×2#)/5 Renegade Row
Post your scores to the Whiteboard.
Hello guys. Let’s keep the bumper plates nice and neat. There are 45lb plates that say rouge and ones that don’t. Keep them separated as they don’t stack up nicely on the weight stacks of you mix them. Thanks for the cooperation.
Today was Sarah D’s last day at 718. I had the pleasure of WODing with her this morning and it was a sad farewell.
Sarah has been with us for exactly one year, and in that short time she has made so many gains and fun memories.
From the begining her lifts were perfect, plus her OH mobility is insane, she looks great in a squat! She jump right into Flex in the city which was a fun team event in February, quickly showing her strength to the world. A few weeks later i got the the PRIVILEGE of watching her complete her first pull up! She always looked to get better, I worked with Sarah during the DU workshop. One day I got a sweet whipser in my ear that she was having a baby and needed to be more careful in class.. That never stopped her intensity, and her determination… not one bit 🙂 Congratulations!
Sarah is heading off to lousianan where she hopes to find a Box to call home and raise a family.
Im gonna miss you, glad I have the chance to know you
xoxoxo,
TamBot
A) 2 Minutes of : Max Reps Double Unders/3 Minutes of Max Reps Pistols/1 Minute Max Reps Broad Jumps
B) Split Snatch 1rep – 65kg
C) Pause Front Squat 3rep (Tempo:2/2/X/0-2) – 95kg
D) 4 RFT of : 5 D.B. Split Clean (25×2)/5 Each D.B. Renegade Row – 1:44
E) 3RFT of : 200M Med Ball Run/21 HRPU/21 ASQ/21 USSR KBS (2 pood) – 9:01