WOD 7/12/15

8 Minutes of Shoulder/Hip Mobility

A- WU- 3 Minutes of: Triple Under (Double Under) Practice + 3 Minutes of: Handstand Walk Max Distance (Practice) + 1 Minute Max Reps: T2B (Hanging Knee Raise)   – 7 Minute Cap

B- 1 Press + 1 Push Press- 12 Minutes To A Max For The Complex

C- 3 Rounds of: Max UB Bench Press (BW/.75%BW)/400M Run; 2 Minutes Rest Between Rounds or 3 Rounds of: Max UB Bench Press (.75%BW/.50%BW)/400M Run; 2 Minutes Rest Between Rounds

Notes: Complete as many ub bench press @ respective weight/As soon as you set the bar down Run 400M afap/Score= Total Reps completed.

D- Pendlay Row- 10 Minutes To A Max + 4 Minutes Max Reps @ 50%

Post your scores to the Whiteboard.