WOD 04/05/16

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

A- WU- 7 Minute AMRAP @ 60-70% RPE of:
200M Run
30 Double Unders
10 Calorie Row
10 Calorie Bike

B- Power Jerk- 6 Minutes WU To 80%-85 of 03/31/16
+ 3 Power Jerk @ 80-85% EMOM For 10 Minutes

C- 3 RFT of:
25 HRPU
10 Strict Pull Up
15 Box Jump Over (30/24″ or 24/20″ or 20/18″)

Cardio

A- WU- 3 RNFT of 30 Seconds Each: Air Squat/Jump Squat/Walking Lunge/Jumping Lunges

B- 5 Minutes To WU + 12 Minutes Ascending Ladder of: 5 Double K.B. Hang Powre Clean + Power Jerk (HBD)/3 C2B Pull Up (pull up or kneeling pull up  or jumping pull up or ring row)/ 6 K.B. HPC + Power Jerk/4 C2B Pull Up

*C- For Time: 2K Row/1 Mile Run/1 Mile Bike

*= Complete as much as possible in time remaining.