WOD 02/02/16

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

A- WU- 3 RNFT of:
5 Walk Out Push Up
10 M.B. Clean (20/14#)
15 USSR K.B. Swing (HBD)

B- Clean- 10 Minutes To A Challenging Single

C- 2015 CrossFit Open Sectionals WOD 15.4=

8 Minute Ladder Up of:
3 HSPU/3 Clean (185/125)
6 HSPU/3 Clean
9 HSPU/3 Clean
12 HSPU/6 Clean
15 HSPU/6 Clean
18 HSPU/6 Clean
21 HSPU/9 Clean

Notes: Continue in this fashion for 8 Minutes adding three reps to HSPU each round and 3 Reps to Clean every 3 Rounds/For HSPU set tape up 3" lower than the wrist while standing and arms straight overhead/For Clean, any variation is acceptable as long as bar starts on and the ground and touches the ground between reps and you finish standing fully upright in the racked position/Tie Breaker: Note times after every 3rd set of Cleans (before you change the weights)/ /We encourage you to judge each other and record your performance to review afterwards/For scaling: In-House- (135/95) or Masters 55+ = Sub Push Press (95/65) for HSPU and clean (115/75) or Teen 16-17= (115/75) or Teen 14-15= (95/65)

Cardio

8 Minutes of Shoulder/Hip Mobility

A- WU- 5 Rounds of: 30/30 Jingle Jangles

B- 5 Minute AMRAP @ 70% RPE of:
10 K.B. DeadLift (HBD)
10 K.B. Goblet Squat
5 Burpees
10 Tuck Up

C- For Time: 750M Row+ 4 RFT of:
15 M.B. Clean (20/14#)
15 WallBall (20/14#-Max Height)
15 USA K.B. Swing (HBD) + 750M Row