WOD 10/13/16

8 Minutes Shoulder/Ankle Mobility (Click links for details)

A1- WU- 2 Rounds of: 250M Row @80-90% Sustainable Pace; 90 Seconds Rest Between Rounds
A2- 3 Minute AMRAP of: 1 WallWalk/5 Ring Row/10 Superman @80-90% Sustainable Pace

B- Press- 6 Minutes WU To 80% of Heavy Triple From 09/21/16 +
3/3/3/3/3/3 @80% @30X5; 90-120 Seconds Rest Between Sets

C1- 3 Minute AMRAP of:
4 D.B. Push Press (45/25#X2 or HBD)
5 Box Jump Step Down (24/20″ or 20/18″)
15 Double Unders (Challenging but manageable # of reps)
@ 85% Somewhat Hard Pace (Not Sustainable);
9 Minutes Active Rest Stability/Mobility Work
C2- 3 Minute AMRAP of:
4 D.B. Push Press (45/25#X2 or HBD)
5 Box Jump Step Down (24/20″ or 20/18″)
15 Double Unders (Challenging but manageable # of reps)

@ 85% Somewhat Hard Pace (Not Sustainable)

718 Conditioning

8 Minutes of Shoulder/Hip Mobility

A- WU- 3 Minutes of Bike Calories @ 80% RPE

B- 30 Minute AMRAP of:
1 WallWalk
10 M.B. Clean (20/14# or HBD)
15 WallBall (10/9′ or Max Height)
10 Ring Row
15 Ab-Mat Sit Up
30 Double Unders or 30 Seconds Practice or 90 Singles @80-90% Sustainable Pace