WOD - FRIDAY 1/15/16

Mobility: Shoulders/Hips

Part A: 10 mins. Skill Work
*If you have Kipping HSPU, perform sets of 3-5 Strict or Deficit
*If you do not have Kipping HSPU, practice them

Part B: "MAD MAX"
5 min. AMRAP
Burpee Box Jumps (24/20)
5 mins. rest

4 min. AMRAP
10m Shuttle Run
4 mins. rest

3 min. AMRAP
Power Cleans (135/95)
3 mins. rest

2 min. AMRAP
Wall Balls (20/14)
2 mins. rest

1 min. AMRAP
Pullups

*all AMRAP are max efforts
*score each AMRAP

Flexibility: Foam Roller Lower Back/Legs/Calves