WOD 8/23/15
8 Minutes of Shoulder/OH/Thoracic Mobility
A- WU- NFT- 200M Run + 2RNFT of: 3 Wall Walk/3 Skin The Cat (bar or rings/slow)/3 Strict Ring Dip/20 Seconds L-Sit or NFT- 200M Run + 2RNFT of: 3 Inch Worm/30 Seconds Crab Walk Forward/3 Strict Band Assisted Ring Dip/20 Seconds L- Support -9 Minute Cap
B- Push Press- 10-12 Minutes To A Challenging Single
C- 4 Rounds of: 3 Minute AMRAP of: 300M Row/Max Reps Push Press @ 50% of above in time remaining; 1 Minute Rest Between Rounds
D- Rope Climb- 1 EMOM for 10 Minutes or 10 Minutes Practice
Post your scores to the Whiteboard.
A) 400M Run + 2RNFT of: 3 Wall Walk/3 Skin The Cat (bar)/3 Strict Ring Dip/20 Tuck Up
B) Push Press 1rep @80kg (sloppy)
C) 4 Rounds of: 3 Minute AMRAP of: 300M Row/Max Reps Push Press @40kg; 1 Minute Rest Between Rounds – 40/33/31/32
D) For Time: 30 Muscle Up, 10 Minute Cap – 15-20, lots of misses today
E) For Time: 50 WallBall/200M Farmers Walk (2 Pood)/40 WallBall/200M Farmers Walk/30 WallBall/200M Farmers Walk – 12:35
F) Mile Run (7:20); 5 Minute Rest + 800M Run (3:30); 3 Minutes Rest + 400M Run (1:27)