WOD 4/23/15

8 Minutes of Shoulder/Hip/Back Mobility

A- WU- 3 Minutes Practice: Triple Unders + 2 RNFT- 45 Seconds Each: Max Calorie Row/HRPU/Air Squat/Jumping Lunges or 3 Minutes Practice: Double Unders + 2 RNFT- 45 Seconds Each: Max Calorie Row/HRPU/Air Squat/Walking Lunges

B- 3-5 Minutes To WU- Box Jumps (24/20″) + 30/20/10 RFT of: Box Jump Over (24/20″)/Calorie Row or 30/20/10 RFT of: Calorie Row/Max Distance Broad Jump

C- 21/15/9 RFT of: WallBall (20/15-10′)/Burpees or 21/15/9 RFT of: D.B. Thruster (25/15#x2)/Renegade Row

Notes: For Renegade Row- use the same weight as the Thruster/Perform 21 each, 15 each and 9 each side.

D- Rope Climb- 4 Minutes Max Reps or Rope Climb- 4 Minutes Practice

Post your scores to the Whiteboard.