WOD 9/7/15
8 Minutes of Shoulder/Wrist/OH/Back/Ankle Mobility
A- WU- Cory= For Time: 200 Double Unders + 2 RNFT of: 10 T2B/10 Panda Pull (45/35/15/PVC)/10 Snatch Balance -7 Minute Cap
B- Snatch (Pos 2/just above the knee)- 2@80/83/85/87/90/90/80% -18 Minute Cap
Notes: For working sets drop the bar between reps and reset in position 2/Rest as needed between sets but finish all reps in time cap.
C- 6 Rounds of: 400M Run; 2 Minutes Rest Between Rounds
D- Weighted Pull Up- 2 AHAP EMOM for 10 Minutes or Pull Up Practice
Post your scores to the Whiteboard.
Was gonna question about no hero word for a holiday….. But then I saw “cory”. That guy is my hero.
Awesome wod
Haha, thanks Sloot!
And you should have seen me 5min before you arrived. I saved Soffer, Chrystie and Tammy from a baby possum that was hiding in the garbage can.
Oh my god that was so scary. I have been jumpy all day. Someone dropped a 2.5 plate and when it rolled by i screamed. A also was afraid to open my draws and I think there might be an angry momma possum out there.
I’m gonna have a nightmare tonight
I also look like a scary zombie in that photo up there.
oh my god- you do look like a scary zombie with crazy eyes!
A) Cory = For Time: 200 Double Unders (1:58/136 UB) + 3 Minute AMRAP of: 3 Muscle Snatch/4 Snatch Balance/5 OHS (45) – 5rds
B) Snatch (Pos 2) – 2@56/58/60/61/63/63/56kg (no drops)
C) Weighted Pull Up 2rep – 80lbs
D) 6 Two Minute Rounds of: 400M Run/Max Reps Strict C2B in time remaining; 2 Minutes Rest Between Rounds – ~1:30’s + 7/8/9/8/8/8
E) D.B. Tate Press 4×12 (35) + 4×15 GHD Sit Up