WOD 7/4/15
8 Minutes of Shoulder/Hip/Ankle/Wrist/Knee/Back Mobility
A- WU- 3 Minutes of: Row @ 50-70% + NFT- 20 Each: Air Squat/Push Up/Ab Mat Sit Up
B- 10 Minutes To WU- Deadlift/OHS/C2B/Box Jump/Burpee/D.B. Clean/K.B. Swing + Lumberjack 20= For time: 20 Deadlift (275/185#)/ Run 400m/ 20 USA K.B. Swing (2/1.5 pood)/ Run 400m/ 20 Overhead Squat (115/75#)/ Run 400m/ 20 Burpee/ Run 400m/ 20 C2B Pullup / Run 400m/ 20 Box Jump (24/20″)/ Run 400m/ 20 D.B. Clean (45/25#x2)/Run 400m or For time: 20 Deadlift (155/115#)/ Run 400m/ 20 USA K.B. Swing (24/16Kg)/ Run 400m/ 20 Overhead Squat (75/55#)/ Run 400m/ 20 Burpee/ Run 400m/ 20 Ring Row / Run 400m/ 20 Box Jump (20/18″)/ Run 400m/ 20 D.B. Clean (25/15#x2)/Run 400m
Post your scores to the Whiteboard.
Chris K, we are all in postion 1, what are you doing here.. get with the program!
Cant wait to see how this turns out tomorow.. The last time I did this was in 2013.. My score to beat is 39:53..
Happy 4th Gus! Hope you are all having a great day!
So nice WODding out in Adi Powers class, work next to Tina so that was real!
27:48 RX
Going to try this one today. I’m not at a 100% so I’m not expecting a PR but I’m a sucker for chippers so I’m all over this.
My best time 27:02 Rx – May 2014.
Never mind… 24:24 Rx.
What a great workout… focusing on one part at a time really helps . Happy 4th everyone!!
fun one today! Good job everyone- now go eat some hot dogs and ice cream. Yay ice cream!
Ugh. Kind of depressed to miss this one.
5mi fun run for me.
Happy 4th everybody!