WOD 8/17/15

8 Minutes of Hip/Back/Ankle/Wrist/Shoulder Mobility

A- WU- 250M Row @ 70-90% RPE; 1 Minutes Rest + 3 Rounds of: 250M Row @ 100%; 1 Minute Rest Between Rounds + NFT- 20 Each Clean Pull (45/35 or 15/PVC)/Muscle Clean (pos 3)/Hang Clean (pos 1)

B- Clean Pull + Clean + 2 Front Squat- 15 Minutes To A Max For The Complex

C- 3 RFT of: 15 Box Jumps (30/24 or 24/18″)/30 Ab Mat Sit Ups/21 DeadLift (185/135 or 135/95)

*D- Banana Roll– 3 Minutes Max Reps alternating directions every rep.

Post your scores to the Whiteboard.