WOD 2/7/15

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

A- WU- 1 Minute Paddle (light row) @ 40-50% RPE + 2 Minute Row- increase intensity gradually from 50-100% RPE over the course of 2 minutes + NFT- 10 Each K.B. Unilateral Walking Lunge (24/16Kgx1)/10 each 1 Arm K.B. Thruster/10 each 1 Arm K.B. Swing/10 BTN K.B. Good Morning or 1 Minute Paddle @ 40-50% RPE + 2 Minute Row- increase intensity gradually from 50-100% RPE over the course of 2 minutes + NFT- 10 Each K.B. Unilateral Walking Lunge (20/12Kgx1)/10 each K.B. Thruster/10 each 1 arm K.B. Swing/10 K.B. DeadLift -9 Minutes

B- 5-8 Minutes To WU: D.B. Push Press/K.B. Snatch/K2E/C2B/Row + Partner WOD 2/7/14= 20 Minute AMRAP of: 60 D.B. Push Press (45/25×2)/50 K2E/40 K.B. Snatch (24/16 Kg)/30 C2B/20 Calorie Row or Partner WOD 2/7/14= 20 Minute AMRAP of: 60 D.B. Push Press (25/15X2)/50 USA K.B. Swing (20/12Kg)/40 Hanging Knee Raises/30 Ring Row/20 Calorie Row

Notes: Do not drop your equipment, dropping D.B.’s or KettleBells = no rep/In Teams of 2/With only 1 partner working at a time/Partition reps as needed/Complete as many rounds as possible in twenty minutes/Score= Total rounds completed + any partial rounds.

*C- 10-15 Minutes Of Open Practice: Select a movement that you need to improve on and practice it. No clock/Focus on position/Move slowly and deliberately/Strive for virtuosity!

*= Complete as much as possible in time remaining.

Post your scores to the Whiteboard.