WOD 10/13/14

8 Minutes of Shoulder/Hip/Ankle/Wrist/Back Mobility

A- WU- 200M Run + 2 Rounds of: 1 Minute Max Reps Seated Box Jump (20-24″/18-20″);15 Seconds Rest/1 Minute Max Reps Walking Lunge; 15 Seconds Rest – 6 Minute Cap

Notes: Circuit through 2 rounds of 1 minute each with a 15 second transition time/In order to accommodate seated box jumps have divide the class in half and have some start lunges and some start with the seated box jump/The seated box jump should start with the male athlete seated on a 20″ box, jumping onto a 24″ box and for the female athlete 18″ seated, jumping onto a 20″ box.

B- Squat- 3@65 + 4@75 + 4/4/4@85 + 1/1/1/1/1@90% of 9/26/14 (Tempo: 2/0/X/1)   -25 Minute Cap

C- 3 RFT of: 30 Seconds Max Reps: Jingle Jangles/10 Burpee Box Jump Overs (20/18″) – 7 Minute Cap

Notes: Score= Total time to complete – # of Jingle Jangles (1 Jingle Jangle= 1 sprint to cone touch)/Example- Total Time was 4:45 – 45 Jingle Jangles= 4:00.

D- 8 Minute AMRAP of: 6 K.B. Racked Step Ups Each (20/18″)/8 Goblet Squat (20/12Kg)/25 Double Unders

Post your scores to the Whiteboard.