WOD 10/16/14

8 Minutes of Shoulder/Wrist/Overhead Mobility

A- WU- For Time: 20 Burpee/20 Double Unders/20 Calorie Row + 30 Seconds In a German Hang   – 6 Minute Cap

B- 8 Minutes To WU Bench Press + Bench Press- 3/3/3/3/3/3/3/3/3/3 @ 85% of 2RM from 10/12/14 Every 45 Seconds For 10 Rounds  -18 Minute Cap

C- 6 Minutes To WU Ring Muscle Up/K.B. HPC + Power Jerk + 15/12/9 RFT of: Ring Muscle Up/K.B. HPC + Power Jerk (24/16×2)   -18 Minute Cap

Notes: For Muscle Up scale to Chest 2 Ring Pull Up or Ring Pull Up + Ring Dip

D- 2 Rounds of: 1 Minute Each: Band Pull Apart/Banded Push Down/WallFacing Shoulder Taps (or Dynamic Blackburn’s if shoulder is fried)

Post your scores to the Whiteboard.