WOD 9/5/14
8 Minutes of Hip/Back/Ankle Mobility
A- WU- 3 Rounds of 30 Seconds Each: Air Squat/Walking Lunge/Double Unders
B- Squat- 5/5/5/5/5/5/5 @80% of 8/15/14 -20 Minute Cap
C- 3 Rounds of: Row 500M Rest 2 Minutes Between Rounds -12 Minute Cap
D- NFT- 100 Banded Seated Ham Curl + 100 GHD Hip Extension + 10/10/10/10 GHD Sit Up
Notes: Partition as needed.
Post your scores to the Whiteboard.
I got this. I’m ready.
See you at 9am.
I like CropFit
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How about some SFH Recovery?? 🙂
That’s what I’m talking about!
Its Coming! Gosh
Worked on a Combo of Todays WOD and yesterday.
Warm up: 3 Rounds of 30 Seconds Each: Air Squat/Walking Lunge/Double Unders
Squat 5/5/5/5/5/5/5 @ 165
Jerk 3/2/2/1/1/1 – 85/95/105/115/125/135/140FFF
Banded Bench Press – 3 EMOM for 9 minutes @ 55lbs with mini bands