WOD 3/14/15

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

A- WU- For Time: 400M Run/250M Row/400M Run/250M Row

B- 10 Minutes To WU- SDHP/WallBall/Box Jump/Push Press/Row + Fight Gone Bad= Three rounds of: 1 Minute Max Reps Each: Wallball (20-10’/14-9′)/ Sumo deadlift high-pull (75/45)/ Box Jump (20/18″)/Push press (75/45)/Row (Calories); 1 Minute Rest Between Rounds.

Notes: In this workout you move from each of five stations after a minute/ The clock does not reset or stop between exercises/ This is a five-minute round from which a one-minute break is allowed before repeating/ On call of “rotate”, the athletes must move to next station immediately for best score/ One point is given for each rep, except on the rower where each calorie is one point.

C- Accumulate 90 Seconds Each: Supine Chinese Plank/Prone Chinese Plank

Post your scores to the Whiteboard.