WOD 4/19/14
8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU- For Time: Descending Ladder of 25/20/15/10/5 Double Unders and 12/10/8/6/4 Ring Row -9 Minute Cap
Notes: Scale amount of Double Unders to suit ability/If you can do 3 then try 3 du/10 row/3 du/8 row etc;
B- Jerk- 5 Minutes WU To 80% of 4/14/14 + 3 @ 80% EMOM for 5 Minutes
C- 5 Minutes of Legless Rope Climb Practice + 15 Minute AMRAP of: 12 T2B/10 Each D.B. Push Press (45/25×2)/1 Legless Rope Climb (15/10′)
D- Dynamic BlackBurn’s– 3 Rounds of: 45 Seconds Max Reps; 30 Seconds Rest
A: WU: For Time: Descending Ladder of 25/20/15/10/5 Double Unders and 12/10/8/6/4 Ring Row: 3:29, all unbroken
B: Jerk: 5 Minutes WU To 80% of 4/14/14 + 3 @ 80% EMOM for 5 Minutes: 115#
C: 5 Minutes of Legless Rope Climb Practice + 15 Minute AMRAP of: 12 T2B/10 Each D.B. Push Press (45/25×2)/1 Legless Rope Climb (15/10′): 5 rounds + 12 T2B (35# DB, scaled climb)
D: Dynamic BlackBurn’s: 3 Rounds of: 45 Seconds Max Reps; 30 Seconds Rest: lost count