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WOD 09/23/16

8 Minutes of Shoulder/Hip Mobility (Click links for details) A1- WU- 30 Calorie Row (Damper 4/2) @80% RPE A2- 3 RNFT of: 1 Wall Walk 10 Alternating Wall Facing Shoulder Taps 10 Each Alternating D.B. Renegade Row (45/25#X2) B- Jerk…

WOD 9/17/12

5 Minutes of Shoulder/Hip Mobility WU- 5 Minute AMRAP of: 200M Run/20 Double Unders/20 Air Squats Thruster- 15 Minutes to Establish Heavy Single Fran= 21/15/9 RFT of: Thruster (95/65)/Pull Up For Time: 100 Ab-Mat Sit Ups

WOD 9/17/12

5 Minutes of Shoulder/Hip Mobility WU- 5 Minute AMRAP of: 200M Run/20 Double Unders/20 Air Squats Thruster- 15 Minutes to Establish Heavy Single Fran= 21/15/9 RFT of: Thruster (95/65)/Pull Up For Time: 100 Ab-Mat Sit Ups