WOD 12/12/13

6 Minutes of Shoulder/Wrist/OH/Thoracic Mobility

A- WU- Alternating Ladder o:f 6-1 Push Up/1-6 Ring Row/10 Double Unders EMOM   -7 Minute Cap

Notes: Complete 10 Double Unders EMOM starting @ 1st Minute/Score= Total Time to complete ladder

B- Squat Jerk- 6/6/8/6/8 @50-55% 0f Best Jerk; 90 Seconds Rest Between Sets   -12 Minute Cap

C- Wide Grip Bench Press (Wider than usual 2-3″)- 3/3/3 (Max Effort)   -8 Minute Cap

D- Pendlay Row- 8/8/8/8/8 (HBD); 1Minute Rest Between Sets   -8 Minute Cap

E- 2K Row or 1 Mile Run @70% RPE