WOD 7/3/15
8 Minutes of Shoulder/Wrist/OH/Ankle/Back Mobility
A- WU- 20 Triple Unders (double unders)/20 Snatch Balance (45/35/15/PVC)/15 Triple Unders /15 OHS/10 Triple Unders/10 Snatch (full squat)
B- Overhead Squat- 12-15 Minutes To A Challenging Single + 1/1/1@90%
C- 3 RFT of: 25 T2B/15 HSPU/50′ K.B. OH Walking Lunge (2/1.5 Pood) or 3 RFT of: 25 Hanging Knee Raises/15 HRPU/50′ K.B. OH Walking Lunge (16/12Kg)
Post your scores to the Whiteboard.
Push Press 235
1×5 50% 117.5
1×4 60% 142.5
1×3 70% 165
1×2 80% 190
1×2 90% 212.5
1×2 100% 235 Pr
Front Squat 245
1×5 50% 125
1×4 60% 150
1×3 70% 175
1×2 80% 200
1×2 90% 225
1×2 100% 245 Pr
SDHSPU 6×6 on 25lb plates
For Time:
15 Power Clean + Power Jerk @ 165
200M M.B. Run
30 WallBall (20#-10′)
15 Power Clean + Power Jerk
30 WallBall
200M M.B. Run
11:29 Rx. I have to work on those mb runs. All wallball UB
Looks like you got the wod right!!
Also- come in tomorrow morning for a nasty good wod and then go eat yo face off!! Happy Independence Day!
What’s going down tomorrow?
Might have to jump into Adam’s class tomorrow. Its gonna be a spicey one
Come at 9am!