10.19.2015 WOD

A. Mobility

B. Warm-up
12 Wall balls (20/14)
20 Russian twist
10 Medball pushups (feet on ball)
2 rounds

Followed by 8-10 minutes warming-up to a moderately heavy hang power clean.

C. WOD
“Nasty Girls”
50 Air Squats
7 Muscle-ups (Rx Lite: 14 pull-ups )
10 Hang Power Clean (135/95)
3 rounds for time