WOD 08/13/16

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

A- WU- Run 600M Relay (400+200M) @70-90% RPE; 2 Minutes Rest

B- 3 Rounds of: 4 Minute AMRAP of-
3 Bar Muscle Up or Jumping Bar Muscle Up or 3 each Jumping Pull Up and Box Dip
6 Burpee
9 Calorie Row (Damper 8/5) @80-90% Sustainable Pace; 2 Minutes Rest Between Rounds

C- Run 600M Relay (400+200M) @80% RPE; 2 Minutes Rest

D- 3 Rounds of: 3 Minute AMRAP of-
7 T2B or Hanging Knee Raises
14 D.B. HPC (45/25/15/10#X2)
21 Double Unders or 30 Seconds Practice @80-90% Sustainable Pace; 3 Minutes Rest Between Rounds