WOD 2/1/15

8 Minutes of Shoulder/Hip/Wrist/Ankle/Back Mobility

A- WU- NFT of: 50 Double Unders/10 Calorie Row/10 WallBall/10 Ring Row/10 Strict K2E/10 GHD Hip and Back Extension or NFT of: 150 Single Unders/10 Calorie Row/10 WallBall (16/12-9′)/10 Ring Row/10 Hanging Knee Raises/10 Superman   -10 Minute Cap

B- Thruster- 15 Minutes To A Heavy Set of 5 Reps

C- Chest To Bar Pull Up- 5-7 Minutes Warm Up (practice)

D- Open Sectionals WOD 12.5= 7 Minute AMRAP of: 3 Thruster (100/65)/3 C2B Pull Up/6 Thruster/6 C2B/9 Thruster/9 C2B  or 7 Minute AMRAP of: 5 Ring Row/10 WallBall (16/12-9′) Post your scores to the Whiteboard.

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