WOD 9/14/15
8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility
A- WU- 3 RNFT of: Row (250/200M)/10 OHS (45/35/15/PVC) + GHD Hip Extension- 12/12/12 + Super Set Tuck Up- 10/10/10
B- Snatch (Mid Thigh)- 8-10 Minutes WU To 90% + 1@90/90/95/95-100% -20 Minute Cap
C- For Time: 9 Minute AMRAP of: 6 Box Jump Over (24/20″ or 20/18″)/ 6 HSPU (Pike Push Up 18/12″ Box)/ Max UB Strict Weighted Pull Up (25/10# D.B. or Pull Up or Ring Row) + 1 Mile Run
Post your scores to the Whiteboard.
A) 3 RNFT of: 200M Run/10 OHS (45)
Then 3 RNFT of: 18 USA KBS (24kg)/10 T2B
B) Snatch (Mid Thigh) 1rep – 70kg (PR!)
C) Squat 2×1@122kg 2×1@129kg 2×1@135kg (f)
D) For Time: 9 Minute AMRAP of: 6 Box Jump Over (24″)/6 HSPU/Max UB Strict Weighted Pull Up (25) + 1 Mile Run – 6rds/33 PU/7:45mi
E) HS Walk – couplea 10 footers… Maybe 50ft total
1 fail at 135kg only. Otherwise this was a very good day.