WOD 9/15/15

8 Minutes of Shoulder/Wrist/Ankle Mobility

A- WU- 4 Rounds @70% RPE of: 200M Row/1 WallWalk/5 Each Alternating D.B. Renegade Row (HBD) + 2 Minutes Max Reps Banded Pull Apart

B- Press- 5-8 Minutes WU To 65% of 9/1/15 + 3 @ 65% EMOM For 10 Minutes (Tempo: X/1/2/0)

Notes: Maintain a neutral spine/Focus on a fast lock out every rep.

C- Jerk- 8-10 Minutes WU to 90% of 8/18/15 or 7/21/15 or Last 1Rm + 1 @90/93/95/90%; 90 Seconds to 2 Minutes Rest Between Efforts

D- 4 RFT of: 20 WallBall (20-10’/14#-9′ or 20/14-Max Height)/ 15 Calorie Row/ 10 T2B (Hanging Knee Raises)

Cardio

A- WU- 3 Minute AMRAP: 20 Double Unders/10 ABMAT Sit Up

B- 2 Rounds of: 1 Mile Run/2K Row (-18 Minute Cap); 10 Minutes Rest Between Rounds

C- 6 Minute AMRAP of: 6 WallBall (20/14-Max Height)/10 T2B  or If you did todays WOD- 6 Min AMRAP of: 3 D.B. man maker/10 Tuck Up

Post your scores to the Whiteboard.