WOD 9/10/15

8 Minutes of Back/Wrist/Rack/Ankle Mobility

A- WU- 3 RNFT of: 15 WallFacing Prisoner Squats/3 Wall Walk (6 inch worm)/3 Skin The Cat (hanging tuck up)/5 Broad Jump (max distance)

B- Clean- 12 Minutes To A Challenging Single

C- Every 3 Minutes For 6 Rounds: 6 Box Jump (30/24″)/6 Front Squat (160/110 or 120/80)/200M Run

D- 4 Minutes Max Calorie Row

Cardio

A- WU- 3 Rounds of: 25 Calorie Row (Keep splits to within +/- 3 Seconds) 5 Burpee Penalty for every second over 3!

B- EMOM For 30 Minutes- 3 Box Jump (24/18″ Step Down Only)/20 Seconds Max Reps Ball Slams (20/15) or If you did todays WOD- EMOM For 30 Minutes- 3 Broad Jump/20 Seconds Max Reps Ball Slams (20/15)

Post your scores to the Whiteboard.