WOD 7/4/14

8 Minutes of Shoulder/OH/Back/Hip/Ankle Mobility

A- WU- 200M Run @50-70%; 90 Seconds Rest + 200M Run @90-100% RPE + NFT- 20 WallFacing Prisoner Squat/20 USA K.B. Swing (2/1.5 Pood)/20 Sots Press (45/15) -9 Minute Cap

B- Power Snatch- 18 Minutes To A Heavy Single

C -Back Squat- 18 Minutes To A Heavy Double

D- For Time: 200M Walking Lunges

Post your scores to the Whiteboard.

4 replies

Dariel31 says:
07/04/2014 at 2:47 PM

For time
750m row
10-8-6-4-2
Power clean 185
Muscle up
750m row
17:35
Reply
- Cory says:
  07/04/2014 at 3:20 PM
  
  Nice work D. I like that WOD.
  Reply
  - dariel31 says:
    07/04/2014 at 7:42 PM
    
    Thanks bud. Those cleans were hard.
    Reply
Tamy says:
07/04/2014 at 5:47 PM

Had a blast with the 11am Crew, always nice jumping in Coach D’s class. Got a chance to work with Ernie and Tin and Kirstyn and Dave and Sam and Shara and Joce all of my buddies 🙂

This was a fun one. Happy Forth of. July

And Happy Birthday to Nicole and Kirstyn
Reply