WOD 9/19/15
8 Minutes of Back/Hip/Ankle/Shoulder/Wrist Mobility
A- WU- 2 RNFT of: 10 Squat Jump/10 Panda Pull (45/35/15/PVC)/10 Front Squat/5 Press From Split/5 Jerk/10 Calorie Row
B- If you missed Monday- Snatch (Mid Thigh)- 8-10 Minutes WU To 90% + 1@90/90/95/95-100% or If you missed Tuesday- Jerk- 8-10 Minutes WU to 90% of Last 1Rm + 1 @90/93/95/90%; 90 Seconds Rest Between Efforts or If you missed Friday- Squat- 3/3/3@90% -18 Minute Cap
C- Partner WOD (9/19/15)= 20 Minute AMRAP of: 400M M.B. Run (20/14# or HBD)/6 D.B. Thruster (45/24#x2 or HBD)/8 Strict Chin Up (Assisted with toes on a box)/10 Box Jump Over (24/20″ or 18/12″)
Post your scores to the Whiteboard.
Shout out to the 9am and 10am crew for cheering me on, coach Tam for pushing me and Coach Adam for telling me what I needed to hear before my work out today. I couldn’t have done it without you guys. You all rock!!!