WOD 12/30/14

8 Minutes of Hip/Ankle/Back/Shoulder Mobility

A- WU- 3 RNFT of: 45 Seconds Max Reps Double Unders/15 PVC OHS/3 Broad Jump   – 5 Minute Cap

B- Snatch- 3 Minutes WU t0 (75/55) + 3 Rounds of: 3 Minute AMRAP of: 30 Double Unders/15 Power Snatch (75/55); 90 Seconds Rest   -15 Minute Cap

Notes: Squat, Power or Split Snatch are acceptable/For all variations be sure to “finish” your lift= come to a motionless position with your feet in/Ensure that the bar travels from ground to overhead in one continuous motion/Clean & Jerk is not acceptable.

C- Pause Front Squat (Strict 3 second hold in the bottom position)- 2/2/2/2/2 Max Effort (Tempo: 1/3/X/1)   -12 Minute Cap

D- Tabata- WallBall (14/20-10′)

Post your scores to the Whiteboard.