WOD 8/25/14
8 Minutes of Ankle/Hip/Back Mobility
A- WU- 3 Minutes Max Reps Double Unders + 2 RNFT of: 20 WallFacing Prisoner Squat/15 Each Jump Lunge – 6 Minute Cap
B- 1 Power Clean + 1 ATK Hang Clean + 3 Front Squat- 12 Minutes (HAP)
C- Squat- 5 @80% of 8/15/14 -10 Minute Cap
Notes: Use as few warm up sets as necessary and complete 1 set of 5 at 80% of 1RM
D- 3 Minutes WU- Pistol/Back Extension + 3 RFT of: 30 Back Extension/30 Pistols/30 Double Unders -15 Minute Cap
Notes: For Pistols alternate 15 repetitions each and modify with a box or a band if necessary. For Back Extensions sub with Hip Extension, Banded Good Mornings or Superman’s/For Double Unders scale # of reps to something manageable or practice for 30 Seconds.
Post your scores to the Whiteboard.
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Dear Pistols,
you are very challenging.
-Koves
HAPPY BIRTHDAY TO YOU
HAPPY BIRTHDAY TO YOUUU
HAPPY BIRTHDAY DEAR MARK MMMMM
HAAPPPPY BIRTHDAY TO YYOUUUUU
SORRY WE MISSED SINGING TO YOU TODAY MARK!! You are awesome.
3 RFT- 13:02 Rx
ps. 30 Back Extensions suck!
I agree, this was rough
Happy Birthday Mark!