WOD 04/07/16

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

A- WU- 3 RNFT of: 20 Reps or 30 Seconds Practice Double Unders/
10 Hollow Rock
10 Superman Rock
5 Bar Taps (Kipping Swing)
5 Broad Jump
1 WallWalk

B- 8 Minutes To WU +
For Time: 100 Double Unders (5 Minutes Practice) +
5 RFT of: 10 C2B Pull Up (Pull Up or Kneeling Pull Up)
10 Power Clean (155/105 or HBD)
10 HSPU +
100 Double Unders (5 Minutes Practice)

Cardio

A- WU- 3 RNFT of: 10 Calorie Row/10 Hollow Rock/10 Superman/10 PVC Good Morning

B- DeadLift- 10 Minutes To A challenging single +
EMOM for 20 Minutes: Odd: 3 DeadLift @80% of above/
Even: 15/12 Calorie Bike

C- Annie= For Time: 50 Double Unders (100 singles or 3 min practice)/50 Ab Mat Sit Ups/40 DU’s/40 Sit Up/30 DU’s/30 Sit Up/20 DU’s/20 Sit Up/10 DU’s/10 Sit Up