WOD 7.13.14

Warmup:
2m AP
PVC Shoulder Mobility
“Eights” *Athlete chooses pace **Focus on clean movements
(5min RC of x8 reps: HR/LS/AS)
*Push/Pull: :30on :30off x3 alternating rounds of:
DeadHang
OH- Static Hold (45/25)

BuyIn
x39 WallBall Shot (30/20/14)
*Shoot for Unbroken or most limited rest as possible.

WOD
With Partner:
A1- Row 300m
A2- Static Plate Hold (45/25)
Then A1-A2 switch
*5 TOTAL ROUNDS
**Plate must be held above waist until partner has completed 300m row
***The faster you row the easier it is on your partner