WOD 8/3/15
8 Minutes of Shoulder/Back/Hip/Ankle/Wrist Mobility
A- WU- For Time: 400M Run – 3 Minute Cap + 3 Minute AMRAP: 15 USSR K.B. Swing (HBD)/5 HSPU or 400M Run + 3 Minute AMRAP: 15 USSR K.B. Swing (HBD)/5 HRPU
B- 8 Minutes To WU Clean to 165/110 + 5 Minute AMRAP of: Clean (Full Squat/165/110) or 5 Minute AMRAP of: Clean (scale to challenging but manageable weight/roughly 65-80% of 1rm)
C- 5 Rounds of: 45 Double Unders/ 15 Calorie Row/ 9 Ring Dip; 60 Seconds Rest Between Rounds or 5 Rounds of: 100 Single Unders/ 15 Calorie Row/ 9 Box Dip; 60 Seconds Rest Between Rounds
Post your scores to the Whiteboard.
Dropped in to Lancaster PA Crossfit:
1RM Barbell Complex
Power Clean/Squat Clean/Split Jerk
195#
1 Mile Run 8:02
Dropped in at CrossFit Max Effort in Vegas. Worked clean and jerk drills. Hit a 215lbs C&J, PR.
Nice just. Get sack Forrest to give you an autograph
Damn, he was my coach there, I knew I recognized him from somewhere, I could not figure out from where. Maybe I will go back tomorrow if I have time, and get you something from him…
A) 5×400 M Repeat Run – 1:23ish across
B) Clean 2rep – 95kg touch & go
C) 5min AMRAP Clean @ 165 – 18
D) 10min EMOM Muscle Up x2 – strict for 5 rds, kipping for the rest
E) 10×15 cal Row (0:45 rest) – 0:35 fastest, all under 0:45
Birthday Special : 31 Burpees UB