WODs

WOD 3/1/15

5 Minutes of Back/Hip/Shoulder Mobility

A- WU- The Dot Drill (5x’s Each Pattern) + Cory= For Time: 200 Double Unders -5 Minute Cap
or Double Under Practice 5 Minutes   -9 Minutes Total

B- Squat- 5@60/4@70/3@80/2@85/1@90% of 1RM (Heavy But No Misses) + Max UB Reps @80% (Tempo: 2/0/X/1)   -18 Minute Cap

C- 3 RFT of: 50′ HS Walk/12 Hang Power Clean (135/95)/12 T2B or 3 RFT of: 30 Alternating (15 each)  WallFacing Shoulder Taps/12 Hang Power Clean (95/65)/12 Hanging Knee Raises

Post your scores to the Whiteboard.

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