WOD 10/15/16

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

A1- WU- 2 Minutes Air Bike Calories @80-90% Sustainable Pace
A2- 2 RNFT of:
1 WallWalk
5 Each Prone Scorpion
5 Each Cossack Squat
1 Skin The Cat (slow @3521)
A3- The Burgener Warm Up +
Skill Transfer Exercise– 45/35/15#/PVC

B- Top Down 3 Position Snatch (High Hang,ATK,Ground)
15 Minutes To Build To A Max For The Complex

D- Partner WOD =
15 Minute AMRAP of:
10 Ring Row
10 Each Alternating OH Lunge (45/25# or HBD)
12 DeadLift (185/135 or HBD)
15 Anchored Ab-Mat Sit Up @80-90% Hard But Sustainable Pace

Notes: In teams of 2/Only 1 partner working at a time/1 pair of rings,plate,bar,Ab-Mat per team/at the call of 3,2,1,go, partner A will begin Ring Row/As soon as they are done, Partner B will begin Ring Row/When Partner B is done with Ring Row, Partner A will begin OH Lunge/Partners will continue in this fashion for 15 Minutes/Score= total # of Repetitions completed.