WOD 9/16/16
8 Minutes of Hip/Back/Shoulder Mobility
A- WU- 5 Minute AMRAP @ 70% RPE of: 10 Thruster (45/35/15/PVC)/10 Ring Row
B- Squat- 4/4/4/4 @ 85% of 7/29/15 or Last 1RM -18 Minute Cap
C- DeadLift- 15 Minutes To A Challenging Set of 5 Reps
D- 4 RFT of: 15 USA K.B. Swing (24/16Kg or HBD)/ 15 Calorie Row
Post your scores to the Whiteboard.
Man I’m digging this mini strength thing we got mixed into all this conditioning
My DL and squat numbers are pretty constant lately and They don’t feel as hard as they were feeling a few weeks ago.
Today i was able to hit 225 for 4 on my Deadlift – with a straight back 🙂
OH and thanks SaraD for pushing me on that retcon. You crushed it/ me
A) 5 Min AMRAP of: 10 Thruster (45)/10 Pull Up (butterfly practice) – 5rds
B) Squat 4X4 @255
C) Deadlift 5rep @ 325
D) 20 Min Team Relay Ascending Ladder of: 9 USA KBS (24kg)/9 Cal Row (Each) + 12 USA KBS/12 Cal Row + 15 USA KBS/15 Calorie Row etc. – complete 24’s+27/27/27/9 (with Patty)