WOD 5/9/15

8 Minutes of Shoulder/Hip/Back/Ankle Mobility

A- WU- 200M Run + 7 Rounds of: 40 Yard Dash; 45 Seconds Rest Between Efforts

Notes: Please start off slow and increase intensity gradually.

B- Fight Gone Bad- Three rounds of: Wallball (20/14-10′)/Sumo deadlift high-pull (75/45)/Box Jump (20/18″)/Push press (75/45)/Row Calories

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.

Post your scores to the Whiteboard.