WOD 8/5/14
8 Minutes of Hip/Back/Ankle/Rack Mobility
A- WU- 2 RNFT of: 5 HPC/5 Front Squat/5 Lunges Left (back racked)/5 Lunges Right/5 Kang Squats (75/45) + 20 Calorie Row -7 Minute Cap
B- 3 BTK Clean Pull + BTK Clean- 1@70/75/80/83/85/85% -15 Minute Cap
C- Squat- 3@65/70/75/80/80/80/80/80% -18 Minute Cap
D- 8 Minute AMRAP of: 21 Double Unders/15 WallBall (20-10’/14-9′)/9 USA K.B. Swings (2/1.5 Pood)
Post your scores to the Whiteboard.
Don’t forget to take advantage of the 15% off Kettlebell kitchen Use coupon code 718 at checkout good till August 13th !
Open Bar
10 min EMOM Snatch
first 5 at 75%- 85#/second 5 at 80%- 90#
MU Practice- finally got 1 on those wonky rings- this is going to take some getting used to
Front Squat- 5×5 at 115#
Max Pullups- 22, just wanted to see how long I could hold on, I think I could do more, I got lazy and dropped after I got past 21
Oh I was so happy this morning to get to the Box. It was my first day back in about 10 days. I miss the feeling of having a bar in my hand. My body is still hurting from the move so I eased into the WOD today. .
Perfect WOD to come back to. Fun times at 9am