WOD 9/11/14
8 Minutes Of Hip/Back/Ankle/Shoulder/Wrist Mobility
A- WU- 3 RNFT of: 3 Wall Walk/3 Skin The Cat (rings)/3 Forward Roll + 3 Minutes Max Reps Double Unders – 9 Minute Cap
B- Clean- 9 Minutes To A Challenging Single
C- 5 Minutes To WU Muscle Up + 9/11/01 We Will Never Forget= 3 RFT of: 9 Muscle Up (Ring)/11 Front Squat (185/135) -18 Minute Cap
Notes: All Front Squats will begin with the bar on the floor/For Front Squat Scale to 60-70% of 1 RM/For Muscle Up scale to banded muscle up transitions/ WOD Courtesy of CrossFit Invictus.
*D- NFT- 100 Banded Pull Apart + Chinese Plank– 3 Rounds of Max Continuous hold Supine; 30 Seconds Rest/ Prone; 30 Seconds Rest
* = Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
Feel so sad today. I will never forget 9/11/01 – that was a tough day for New Yorkers. I hope everyone takes a moment to honor those we lost in someway.
I love you guys – we are lucky to have each other
Love you too Tam!