WOD 9/4/14
8 Minutes of Shoulder/Writst/OH Mobility
A- WU- 2 RNFT of: 3 WallWalk/5 Strict Chin Up/10 Ring Row/30 Seconds Max Reps Double Unders – 6 Minute Cap
B- Jerk- 6 Minutes to 75% + 5 @75% EMOM for 4 Minutes
C- Clean Grip Bench Press- 3 Minutes to 60% (5% more weight than 8/28/14) + 3 @ 60% Every 45 Seconds For 9 Rounds (approximately 6 minutes)
D- 9 Minute AMRAP of: 20 Double Unders/3 Shoulder To OH (135/95)/Max UB HSPU
Notes: For Shoulder To OH a Press/Push Press/Power (Push) Jerk/Split Jerk/Squat Jerk are all acceptable/Record # of rounds completed and total # of Unbroken HSPU’s completed per round.
*E- 3 Rounds of Max Continuous Reps Banded Pull Apart; 45 Seconds Rest Between attempts
Post your scores to the Whiteboard.
Thank you Coach Marcos for helping me get through the wod since my legs cramped up during the warm up.
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