# iz da wiz Archives - CrossFit 718

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WOD 4/17/15

8 Minutes of Back/Ankle/Hip Mobility A- WU- 400M Run @ 75% RPE + 20 Burpees AFAP + 3 RNFT of: 5 Strict C2B/4 WallWalk/3 Broad Jump or 400M Run @ 75% RPE + 20 Burpees AFAP + 3 RNFT of: 5 Ring Row/4 Inch Worm/3 Broad Jump - 9 Minute Cap B-…

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WOD 4/13/15

8 Minutes of Shoulder/Wrist/Back/Hip/Ankle Mobility A- WU- 2 RNFT- 15 OHS (45/35)/10 Hang Snatch (pos 1)/30 Seconds Triple Unders Practice or 2 RNFT- 15 PVC OHS/10 PVC Hang Snatch (pos 1)/30 Seconds Double Unders Practice B- Hang Snatch…

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WOD 3/14/15

8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility A- WU- For Time: 400M Run/250M Row/400M Run/250M Row B- 10 Minutes To WU- SDHP/WallBall/Box Jump/Push Press/Row + Fight Gone Bad= Three rounds of: 1 Minute Max Reps Each: Wallball (20-10'/14-9')/ Sumo…

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WOD 3/12/15

8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility A- WU- 20 Each: Row Calories/PVC BTN Snatch Grip Thruster/OH Duck Walk Forward/OH Duck Walk Backward/Kang Squat/GHD Sit Up or WU- 20 Each: Row Calories/PVC BTN Snatch Grip Thruster/OH Duck…