WOD 04/19/16

8 Minutes of Lat/Overhead Mobility (Click links for details)

A- WU- 800M Run @ 70-90% RPE
+ 90 Seconds Max Reps Banded Pull Aparts
+ 1 WallWalk
45 Seconds Handstand Hold (try to accumulate all 45 seconds in 1 shot/nose and toes to the wall)

B- 8-10 Minutes To WU + CrossFit Open WOD 16.3ish=
7 Minute AMRAP of: 10 Power Snatch (75/55 or HBD)
3 Bar Muscle Up (Jumping Bar Muscle Up or 2:1 C2B=6)

C- Pendlay Row- 8/8/8/8 (HAP)

D- Weighted Pull Up- 8/8/8 (HAP)

Cardio

A- WU- 3 RNFT of: 10 Calorie Row
10 Hanging Knee Raises
10 PVC Pass Through
10 OHS
10 Good Morning

B- 6 RFT of: 200M Run
30 Double Unders
10 Calorie Row
10 Burpee
10 Calorie Bike
10 WallBall (HBD -10′)

*C- For Time:
60 T2B or Hanging Knee Raises
*= Complete as much as possible in time remaining.