WOD 7/23/15
8 Minutes of Shoulder/Hip/Back/Ankle Mobility
A- WU- 5 Rounds of: 250M Row Sprint; 60 Seconds Rest Between Rounds
B- 3 RFT of: 21 Box Jump (24/20″ or 20/18″)/21 WallBall (20#-10’/14#-9′ or 20/14#-Max Height)/800M Run/15 Air Squat
Notes: For Box Jumps (as always) a step down is preferred over jumping down/Please ensure that you alternate the leg that you are stepping down with.
C- 3 Rounds Each- Max UB HRPU;45 Seconds Rest/ Max UB Du’s;45 Seconds Rest/ Max UB Bent Over Row (75/45#);45 Seconds Rest
Post your scores to the Whiteboard.
The first time I read Part B I thought “21 box jump & 21 wall ball, this should be quick!” …and I just saw the rest.
Oh also, Happy National Hot Dog Day!