8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Moblility

A- WU- 3 RNFT of: 5 HSPU/5 Ring Dip/5 Strict Pull Up + 200M Run   -8 Minute Cap

C- 10 Minutes to Warm Up C&J/Pull Up/Push Up/Air Squat + Tambot= For Time: 10 Power Clean + Jerk (135/95)/5 Rounds of Cindy/8 Power Clean + Jerk/4 Rounds of Cindy/6 Power Clean + Jerk/3 Rounds of Cindy/4 Power Clean + Jerk/2 Rounds of Cindy/2 Power Clean + Jerk/1 Round of Cindy

D- NFT- 10/10/10/10/10 Back Extension + Toes To Bar

Post your scores to the Whiteboard.

11 replies
  1. tinad
    tinad says:

    8am crew- I didn’t mean to offend anyone by telling everyone to “not scale too much.” I just know that you guys have the potential and sometimes you hold back- granted this was a very tough workout and it was 8am- I myself even kinda sucked. But I know you guys are strong and I just want you to get after it.

    Also, we are about to go to an AMAZING new spot and we need to get hungry athletes in there, so we have to start stepping up our game if we want 718 to start having a presence on the map of NYC boxes- let’s show them who we are!

  2. Marcos
    Marcos says:

    A. Complete As Many Reps As Possible in:
    1 min of Pwr Snatches @135# – 7 reps
    1 minute rest
    1 min of Muscle ups – 7 reps
    1 minute rest
    1 min of Pwr Clean Jerks @ 155# – 6 reps
    1 minute rest
    1 min. of Muscle ups – 7 reps
    1 minute rest
    1 min of Dead Lifts @ 225# – 16 reps
    1 minute rest
    1 min of Muscle ups – 5 reps

    B. “The Good Life”
    3 RFT:
    500m Row
    12 Burpees
    21 Box Jumps, 24/20″
    Subbed rows for 400m run
    Time – 13:16

    Quads are still smoked from “Katen”. I should’ve warmed up a little more.

  3. Koves
    Koves says:

    How do you swim up Niagra Falls? One stroke at a time.

    Same rules apply to this beast of a workout. After the first round I’d forgotten my name, by the end of it I felt like I’d built the great pyramids by myself.

    Does this kind of WOD build you up to be better than you thought possible? Absolutely. Why do I do these kinds of WODs? Because the meal I have afterwards tastes like it fell from heaven’s table and the rest of the day is an afterglow of endorphins.

    Thanks as always Tambot! Good times.


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