WOD 01/12/16

8 Minutes of Shoulder/Wrist Mobility (Click links for details)

A- WU- Partner Relay 1K Row (Switch every 100M) +
3 RNFT of: 5 Panda Pull (45/35/15/PVC)
5 Muscle Snatch
5 OHS

B- Power Snatch- 12 Minutes To A Challenging Single

C- CrossFit Open WOD 15.2 =
From 0:00-3:00- 2 Rounds of: 10 OHS (95/65)/10 C2B Pull Up +
From 3:00-6:00- 2 Rounds of: 12 OHS/12 C2B Pull Up +
From 6:00-9:00- 2 Rounds of: 14 OHS/14 C2B Pull Up
Etc., Continue in this fashion until you fail to complete both rounds.

Cardio

8 Minutes of Shoulder/Hip Mobility

A- WU- Partner Relay 1K Run (Switch every 200M)

B- For Time:
2K Row (Damper 5)
25 Each SlamBall Burpee-Lateral Wall Ball (15/10#)
1K Row
50 SlamBall Clean – Squat Throw
500M Row
50 BallSlam

C- 5 RFT of:
10 HRPU
15 Ab Mat Sit Ups