WOD 7/2/14
8 Minutes of Shoulder/OH/Thoracic/Wrist/Ankle/Hip Mobility
A- WU- NFT- 50 Double Unders (or 2 Minutes practice) + 20 Wall Walks + 5 German Hang (slow and controlled 5 second hang at the bottom) -8 Minute Cap
B- 2 Front Squat + 1 Power Jerk + 1 Jerk- 18 Minutes To A Heavy Single
C- For Time- 400M Run/21 Power Jerk (135/95)/21 Lateral Bar Burpee/9 Power Jerk/9 Lateral Bar Burpee/400M Run -12 Minute Cap
Notes: Weight starts on the ground/Scale jerk weight as needed ensuring that you can finish in the time cap.
*D- NFT- 50 Dynamic Blackburns + 50 Band Pull Apart + 50 GHD Hip Extension
Notes: Complete as much as possible/Partition as needed
*D= If Time Permits
Post your scores to the Whiteboard.
IF my legs were tight coming into today I am afraid of what tomorrow will bring. have to keep those legs moving