WOD 05/10/16

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

A- WU- 3 RNFT of:
10 Calorie Row (Damper 8/5)
10 HRPU
10 Ring Row
10 KB DeadLift (HBD)

B- 3 Rounds of:
15 Bike Calories
15 GHD Sit Up (20 Anchored Ab Mat Sit Up)
10 Each D.B. Renegade Row (HAP);
1 Minute Rest Between Rounds

C- For Time: Alternating ladder
9-1 Strict Pull Up (Ring Row)
1-10 Hang Power Clean (BTK) + Push Press (95/65 or HBD)

718 Conditioning

Warm-up
3 Rounds of: 30 Seconds Each- Cone Sprint
Burpee
Mountain Climbers

60 Toes to Bar for time