Wednesday, October 07, 2015

Time
500m Row

Mobility

Warm up WOD

WOD
“Heather’s Hot Mess”
Teams of 2
AMRAP 30:
9 Ring Muscle-Ups (MOD 18 dips)
9 Thrusters (135/95)
9 Deficit Handstand Pushups (45/25 plate) (Any MOD needed)
9 Power Cleans (135/95)
9 Bar Muscle-Ups( MOD C2B pull ups)
9 Jerks (135/95)
9 Pistols (each leg)
9 Kettlebell Swings (70/53)
100′ Handstand Walk (1 min HS hold)
TEAM OF 3 OPTION
Everything is 14

(Goal 3 rounds)

CORE
Accumulate 3 minutes in a L-sit

1st 4 + 72 + 3 sec christine Wed,Oct 7,2015
1st 2+68 Dylan Wed,Oct 7,2015
2nd 4 + 62 Danny Wed,Oct 7,2015

Dylan 2+68 Rx Triple threat. Petit,Brittany,&me.
Danny 4 + 62 W/ viagrass & Austin, viagrass rx, Austin & I mod
christine 4 + 72 + 3 sec 95/55# w/ Chuck