WOD 7/7/15

8 Minutes of Shoulder/Wrist/T-Spine Mobility

A- WU- Tabata- Triple Unders + 3 Minutes of: 30 Seconds Max Distance Handstand Walk (Unbroken)/1 Skin The Cat (bar or rings/slow and controlled) or Tabata- Double Unders + 3 Minutes of: 30 Seconds Max Reps Wall Facing Shoulder Taps/30 Seconds Crab Walk

B- Push Jerk- 15 Minutes To A Challenging Triple

C- For Time: 30 Power Jerk @ 65% of above/800M Run

D- K.B. Bent Over Row- 3 Rounds of 10 Each: M- 24/20/16/12KgX2/W- 20/16/12/8KgX2; 60-90 Seconds Rest Between Rounds

Notes: These should be done without resting between sets. Scale to appropriate weight or do multiple sets with the same weight if necessary.

*E- 3 Minutes Max Reps- C2B Pull Up or 3 Minutes Max Reps: Ring Row

Post your scores to the Whiteboard.