WOD 10/9/17

CONGRATULATIONS TO ALL THE TEAMS
THAT COMPETED IN ASHEVILLE SATURDAY

WE HAD A STRONG SHOWING
ON THE LEADER BOARD
ALL FEMALE SCALED:
Will WOD for Donuts - 6th Place
Erin, Harriett, Jenna, Jenny

CoEd Scaled:
Dunkin Yo'Nuts - 4th Place
Jamie, Brandon, Patsy, Alisha

Til Death - 13th Place
Kina, Josh, Jeremiah, Audrey

Rower, Jerker, Barbell Lurker - 17th Place
Mallory, Lindy, Brett, Jonathan

All Male RX:
Bud Heavy - 22nd Place
Starr, Matt, Fidel, Steven

Masters All Male:
#boomgear - 7th Place
Guy, Wright, Gene, Roussell

LETS NOT FORGET TO THANK THE SUPPORT GROUP THAT CAME UP AND REACHED OUT TO EVERYONE ON SOCIAL MEDIA!

— MUCH LOVE TO ALL —
FOR THE AMAZING SUPPORT

 

PreClass Work:
Foam Roll - Calves, Quads, IT Band
Stretch - OH Banded Distraction, Couch Stretch, Knee-to-Wall, Worlds Greatest
PVC Pipe Work:

10 SPT
10 RevSPT
10 GM
Barbell Work:
10 Snatch Grip DL
10 Hang Snatch
10 Overhead Squats
10 Snatch Push Press, from Back Rack Position
10 Walking GM

0:00-5:00
Finish up BB work

5:00-8:00
Whiteboard Discussion

8:00-16:00
8min AMRAP
3 HSPU
25” Bear Crawl
25” Crab Walk
200m Run


16:00-30:00
A) Overhead Squat
Find 1RM in 3 lifts
(12min)

30:00-55:00
B) For Time:

“NANCY”
5 Rounds:
400m Run
15 OHS @95/65
(20min Cap)

Scale:
For Time:

5 Rounds:
400m Run
15 Front Squats @95/65
(20min Cap)

Mobility:
Pigeon Pose

Shoulder Recovery