WOD 02/18/16

8 Minutes of Shoulder/T-Spine Mobility (Click links for details)

A- WU- 3 RNFT of:
15 Calorie Row (Damper 8/5)
10 Seated Shoulder Press (HBD)
10 Ring Row
6 Broad Jump (max distance)

B- Jerk- 7 Minutes WU To 75% +
1 EMOM For 10 Minutes @ 75/80/85/90/75/80/85/90/90/90+

C- C2B Pull Up:
5 Rounds of 10-12 UB;
Rest as needed between rounds

Cardio

8 Minutes of Hip/Shoulder/Rack Mobility

A- WU- 3 Rounds of: 30 Seconds Each-
Mountain Climbers
Flutter Kicks
Jumping Jacks

B- Curtis P’s– 6 Minutes To WU Hang Squat Clean + Lunge Left + Lunge Right + Push Press +
9 Minute AMRAP of: Curtis P’s
5 Lateral Bar Burpee every time you drop the bar

C- 10 RFT of:
10 WallBall (20/14#-Max Height)
12 Ball Slam (20/15#)