Superhero Status

Alden
Alden

Warm-up
200 double unders
Stretch calves for 5 minutes
800m easy jog
stretch hamstrings

Mandatory Mobilization
Roll and stretch shoulders for 20 minutes
-partner internal rotation with plate
-upper back mobilization
-neck mobilization

WOD
5 Rounds
9 Power Snatches
6 Overhead Lunges
X Muscle-ups
Rest 1 minute

Games- (155,105), 5 Mups
Regional- (135,95), 3 mups
Open- (115,75), 9 ring dips each round

6 Comments

  • Rachel 'Goose'

    11/19/2013 @ 1:13 pm

    16:10 Games- DU massive improvements. Felt lil weak today but getting back into the swing of it.

  • Rachel 'Goose'

    11/19/2013 @ 1:13 pm

    16:10 Games- DU massive improvements. Felt lil weak today but getting back into the swing of it.

  • Mike Brown

    11/19/2013 @ 3:04 am

    17:32 open

    PR doubs in warm-up; 100?

  • Mike Brown

    11/19/2013 @ 3:04 am

    17:32 open

    PR doubs in warm-up; 100?

  • Mike Brown

    11/19/2013 @ 3:02 am

    17:32 Open ; weak sauce

    A Record continuous doubs in the warm-up.

  • Mike Brown

    11/19/2013 @ 3:02 am

    17:32 Open ; weak sauce

    A Record continuous doubs in the warm-up.

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