WOD 9/4/15
8 Minutes of Hip/Back/Shoulder Mobility
A- WU- 3 RNFT of: 10 Calorie Row/8 Good Morning (45/35/15/PVC)/6 Strict Pull Up (Ring Row) -7 Minutes Cap
B- Deadlift- 15 Minutes To A 4 RM (Do not drop the bar between reps/place it down under control, reset and pull)
C- Squat- 8 Minutes To WU to 85% + 4/4/4/4 @85% of 7/29/15 or last 1RM; 90 Seconds Rest Between Sets (Tempo:2/0/X/1)
*D- 3 RFT of: 15 C2B (Ring Row)/15 Calorie Row/15 WallBall (20/14#-10′ or same to max height)
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
A) 3 RNFT of: 200M Run/8 Good Morning (45)/6 Strict Pull Up
B) Clean A 4 RM (Touch and Go) – 85kg
C) Squat 4/4 @113kg + 2/2 @120kg (Tempo:2/0/X/1)
D) 3 RFT of: 15 C2B /15 Calorie Row/15 WallBall – 8:15
E) Reverse Hyper 4×15 (180) + GHD Sit Up 5×10