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.
For time
750m row
10-8-6-4-2
Power clean 185
Muscle up
750m row
17:35
Nice work D. I like that WOD.
Thanks bud. Those cleans were hard.
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