WOD 7/9/15

8 Minutes of Shoulder/Ankle/Back Mobility

A- WU- 3 Minutes Max Calorie Row + 3 Minutes Handstand Walk Practice

B- 5-8 Minutes To WU Strict HSPU/Legless Rope Climb + For Time: 7 Strict HSPU/1 Legless Rope Climb/8 Strict HSPU/1 Legless Rope Climb/9 Strict HSPU/1 Legless Rope Climb/10 Strict HSPU/1 Legless Rope Climb or 5-8 Minutes To WU Ring Push Up/Towel Pull Up + For Time: 7 Ring Push Up/3-10 Towel Pull Up/8 Ring Push Up/3-10 Towel Pull Up/9 Ring Push Up/3-10 Towel Pull Up/10 Ring Push Up/3-10 Towel Pull Up

Notes: For Towel Pull Up: please choose a # that is challenging but manageable between 3 and 10 reps. If you are unable to do 3 towel pull ups, do 10 jumping towel pull up (with as little jump as possible).

C- 3 RFT of: 800M Run/17 GHD Sit Ups or 3 RFT of: 1K Row or 800M Run/30 Ab Mat Sit Ups

Post your scores to the Whiteboard.