WOD 7/16/14 Mobility: Front Rack Positio

WOD 7/16/14 Mobility: Front Rack Position/ Shoulders

Part A: 12 min. OMEM 1 Clean and Jerk (starting at 50% of 1RM and increasing by 5% each min.)

Part B: 10 min. OMEM 10 KBS (2/1.5) 1st min. 1 Burpee 2nd min. 2 Burpees 3rd min. 3 Burpees and so forth until you get to 10 burpees. If you get to 5 Burpees and cannot complete before the minute, go back down the ladder to 4 Burpees, 3 Burpees, etc.

Part C: 6 Wall Walks or 40m Handstand Walk

Flexibility: Ant. Hips/Adductors/Shoulders