WOD 7/15/14
8 Minutes of Hip/Ankle/Back/Rack Mobility
A- WU- 2 RNFT of: 10 Wall Facing Prisoner Squat/5 paces each fwd/back Duck Walk/10 each Cossack Stretch + 3 Minutes Row @75% RPE -6 Minute Cap
B- Hang Snatch (below the knee)- 2/2/2/2/2@80% -15 Minute Cap
C- Front Squat- 5@70/75/80% -12 Minute Cap
D- 3 RFT of: 10 HPC (95/65)/10 each leg Pistol -10 Minute Cap
Notes: Scale HPC down to 75/45 for beginner or up to 185/125 for Competitors/Scale Pistol as necessary but ensure you can finish in the time cap.
Post your scores to the Whiteboard.
Protein Party at the box tomorrow night- Progenex is gonna show their stuff so get in on some of sweet recovery!