WOD 8/9/14
8 Minutes of Back/Shoulder/Hip Mobility
A- WU- 200M Run @ 50-75% RPE; 90 Seconds Rest/200M Run @ 75-100% RPE
B- Turkish Get-Up- 15 Minutes To A Heavy Single (each side)
C- Helen= 3 RFT of: 400 Meter Run/21 USA KettleBell Swings (1/1.5 Pood)/
12 pull-ups
D- GHR– 5/5/5/5/5/5/5 + Accumulate 3 Minutes In an L-Sit
Post your scores to the Whiteboard.
Railroad CrossFit
Hudson, NY
For time-
40 box jumps (24/20)
30 calorie row
20 SDHP (53/35)
10 Shoulder to OH (115/75)
4 rope climbs
Crazy thing is Marcos and I both finished at 6:55 and we went in diff heats.
And we ran into Shadow at a local ice cream shop up here last night- small world!
Reebok is having a deal – $25 off $90 or more when you apply promotion code BTS14 at checkout – Shipping is free.
I didn’t need them, but that didn’t stop me from scoring some Nano 4.0s for $95…