WOD 1/22/15

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

A- WU- 2 RNFT of: 10 WallBall (20-10’/14-9′)/10 Double Unders/10 Calorie Row or 2 RNFT of: 10 WallBall (14-10’/12-9′)/30 Seconds Double Unders Practice/10 Calorie Row  -5 Minute Cap

B- 3 RNFT- 5 Muscle Up/10 T2B/15 GHD Back Extension or 3 RNFT of: 5 Banded Muscle Up/10 Hollow Rock/15 Superman   -12 Minute Cap

C- Push Press- 12 Minutes To 10RM

D- 3 Minutes To WU Power Clean + 2 RFT of: 15 Power Clean (135/95)/15 Burpee Pull Up/30 Double Unders or 2 RFT of: 15 Power Clean (95/65)/15 Jumping Pull Up/30 Seconds Practice Double Unders   -15 Minute Cap

Post your scores to the Whiteboard.