WOD 9/29/14

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

A- WU- 500M Row @ 90% RPE + 3 Minutes Max Rounds of: 10 WallFacing Prisoner Squat/10 Each Walking Lunge/10 Good Morning (45/25)

B- Hang Power Snatch- 5 Minutes WU to 65% + 6 EMOM @ 65% for 4 Minutes

C- Squat- 10/10/10 @ 50% of 9/26/14 (Tempo: 2/3/X/1) -12 Minute Cap

Notes: Focus on speed out of the bottom/Down smooth and up as fast as possible.

D- 3 RFT of: 8 Each K.B. Snatch (24/16KG)/16 Burpee Box Jump Overs (24/20″)/500M Row

Post your scores to the Whiteboard.