WOD 3/3/15

8 Minutes of Shoulder/Back/Hip/Wrist Mobility

A- WU- 2 RNFT of: 2 Wall Walk/3 Strict Ring Dip/4 Strict T2B/5 Strict Chin Up/6 GHD Sit Ups/7 Box Jump (30/24″) or 2 RNFT of: 2 Wall Walk/3 Strict Box Dip/4 Strict Hanging Knee Raise/5 Strict Ring Row/6 Ab Mat Sit Ups/7 Box Jump (24/18″)

B- DeadLift- 12 Minutes To a Challenging But Near Perfect Set of 3 Reps

Notes: Sumo or Conventional are both acceptable.

C- For Time: 9 DeadLift (225/135)/18 K2E/7 DeadLift/14 K2E/5 DeadLift/10 K2E or For Time: 9 DeadLift (155/105)/18 Hanging Knee Raise/7 DeadLift/14 Hanging Knee Raise/5 DeadLift/10 Hanging Knee Raise

Notes: Ensure that every rep is as perfect as possible/Disregard the clock and focus on position/Find a tempo that allows you to move efficiently!

*D- 4 Minutes Max Reps Handstand Push Ups or 4 Minutes Max Reps: K.B. Press (12/8Kgx2)

*E- For Time: Row 1K

*= Complete as much as possible in time remaining.

Post your scores to the Whiteboard.