WOD 7/14/15

8 Minutes of: Shoulder/Wrist/OH Mobility

A- WU- NFT- 200M Run or 250M Row @ 70-90% RPE + 2 RNFT of: 20 Banded Pull Apart (light resistance)/10 K.B. Thruster (HBD)/1-3 Slow Skin The Cat (Bar or Rings [modify as needed] ;3-5 Second Hold in German Hang) + 200M Run or 250M Row @ 80-100% – 9 Minute Cap

B- K.B. or D.B. Press- 10 Minutes To A 3RM + 3/3/3@80% (approximately)

Notes: Go as heavy as possible/utilize either implement to establish a 3 rep max in 10 minutes.

C- Power Jerk- 12 Minutes To A Challenging Single

D- EMOM For 12 Minutes (6 Rounds Each)- Even: 12-20 Push Up/Odd: 1 Rope Climb or EMOM For 12 Minutes (6 Rounds Each)- Even: 12 Push Up (modified if necessary)/Odd: 1 Partial R.O.M Rope Climb

Notes: For Rope Climb, any variation is acceptable (weighted/legless/wrap of choice/partial range of motion/8:1 Towel Pull Up/8:1 Jumping Towel Pull Up)/For Push Up, choose a number of reps that is challenging but manageable for you and sustain it for 6 rounds.

Post your scores to the Whiteboard.