WOD 7/20/15
8 Minutes of Back/Hip/Shoulder/Wrist Mobility
A- WU- 3 RNFT of: 200M Row/10 Good Morning (45/35/15/PVC)/10 Front Squat/10 Clean Pull/10 Front Racked Lunge (5 reps each)
B- Power Clean- 10 Minutes To A Challenging Single
C- 3-5 Minutes To Warm Up Bar Muscle Up + 6 RFT of: 5 Power Clean (65% of above)/3-7 Bar Muscle Up or 6 RFT of: 5 Power Clean (65% of above)/7 Jumping Bar Muscle Up
*D- Clean Deadlift- 3/3/3/3/3 @100% of Clean 1RM
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
A) 3rds of : 400M run + 3RNFT of : 10 Good Morning/10 FSQ/10 Muscle Clean/10 Each Front Racked Lunge (75)
B) Power Clean 1rep – 98kg (pr)
C) 6RFT of : 5 Power Clean (165) + 4 Ring MU – 14min
D) Pause Clean Pull (3sec at ankles/knees/mid-thigh/eccentric) 5×3@225
E) 4×12 Renegade Row (45×2) + 4×12 Triceps Rollback (25×2)
F) GH Curl (slow eccentric) 10×5 + Good Morning 4×6 (115)
HOT day.