WOD 9/27/15
8 Minutes of Shoulder/Wrist/OH Mobility
A- WU- 3 Rounds of 1 Minute Each: Max Cal Row/Banded Pull Apart/WallWalk (InchWorm)
B- BTN Jerk- 6-8 Minutes WU To 80% of 9/22/15 + 3 @80% EMOM for 7 Minutes
C- Press- 5 Minutes To WU To 68% + 3 @ 68% of 9/1/15 EMOM For 10 Minutes (Tempo: X/1/2/0)
Notes: Maintain a neutral spine/Focus on a fast lock out every rep.
*D- Every 4 Minutes for 2-3 Rounds (12 minutes): 1K Row or 800M Run/AMRAP of: 8 Each D.B. Renegade Row (HBD)/4 D.B. Push Press in time remaining.
Post your scores to the Whiteboard.
Hotel WOD;
3rft of 10 HSPU, 15 box jumps ( about 28″), 20 goblet squats with 20KG. Swam 20 laps ( smallish pool) for the cash out = 16:39
Are you supposed to be doing HSPUs I’m gonna ask shante!
I don’t think he should be doing hspu
Sam, Sean, Shante, Marcos, Sunitha, Marisa, Kristen and I all took the trip up to Crossfit Utica for Coach Anthony and Catherine’s grand opening of Crossfit Utica! It was a really awesome space and already has a ton of young fire breathers! They both have created something special and was so happy we could all be there to show our support and love to them on their new venture. Check them out when you have a minute. http://www.crossfitutica.com
Just to note – day 2 of Comp Team Trials was another impressive showing. There were a lot of great efforts, including Hal Smash going the full distance and completing all of the assessments as well as the WOD in great form.
Special credit to Michaela – the only person to complete a muscle up in 14.4, which she did without any rest time, and in the last seconds Nice work.
It’s gonna be a good year.