WOD 09/07/16

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

A1- WU- 200M Run @50-80% RPE +
WU- WallBall
Burpee   -3 Minute Cap
A2- Against a 3 Minute Clock: Run 200M
15 WallBall (20/14#-Max Height)
10 Burpee
Max Reps Chin Ups (Ring Row) in time remaining@85% Somewhat Hard Pace (Not Sustainable); 4 Minutes Rest

B1- Press- 5X5@70-75% of 3RM from 08/24/16@ 21X2
B2- OH Hold- On the last rep (5) of the last set (5) hold the bar overhead in the finish position unbroken for as long as possible/Only 1 attempt.

C1- 3 Minute AMRAP of:
3 K.B. Thruster (24/16Kg or HBD)
6 Burpee Over K.B.’s
9 C2B Chin Up (Kneeling or Ring Row)@85% Somewhat Hard Pace (Not Sustainable);
9 Minutes Rest or Athletes choice active recovery.

C2- 3 Minute AMRAP of:
3 K.B. Thruster (24/16Kg)
6 Burpee Over K.B.’s
9 C2B Chin Up (or Ring Row)@85% Somewhat Hard Pace (Not Sustainable)

Notes: Do not drop the K.B.'s, 5 Burpee penalty immediately every time they are dropped/Scale weight as needed.