WOD 10/06/16

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

A1- WU- 1 Minute Row (Damper 5/3) @50% RPE
A2- 3 Minute AMRAP of:
Row Distance (5/3) @85% Somewhat Hard Pace (Not Sustainable)

B- Split Jerk- 8 Minutes To WU +  5/5/5 @ 75% of Heavy Single
From 09/23/16; 2-3 Minutes Rest Between Attempts

C- Press- 5 Minutes WU To 75% of Heavy Triple
From 09/21/16 +  5 Every 90 Seconds @75% X 5 Rounds @ 40X1; 2-3 Minutes Rest

D1- 3 Minute AMRAP of:
D.B. Man Maker (45/25#X2 or HBD) @ 85% Somewhat Hard Pace (Not Sustainable);
9 Minutes Rest
D2- 3 Minute AMRAP of:
5 Each Lateral BallSlam (20/15# or HBD)
5 BallSlam @ 85% Somewhat Hard Pace (Not Sustainable)

718 Conditioning

8 Minutes of Hip/Shoulder Mobility

A- WU- 30 Calorie Row (Damper8/5) @80-90% Sustainable Pace

B- 2 Rounds of:
2 Minutes Max Reps:
Double Unders
400M Run
Max Reps Ball Slam (20/15#) in time remaining @80-90% RPE; No rest between Rounds;

5 Minutes Rest Before C

C- Against a 10 Minute Clock:
20 Box Jump Over (20/18″)
30 Box Dips
40 WallBall (20/14#-Max Height)
50 Calorie Bike @80-90% RPE;

5 Minutes Rest Before D

D- 10 Minute AMRAP of:
10 Ring Row
1 WallWalk
15 Air Squat
20 GHD Hip Extension @80-90% RPE