CrossFit WOD, May 15, 2018

Up Against the Wall

Warm-up
8:00 AMRAP
Run 400 once
10 Air Squats
10 Mountain Climbers
5 Pullups/Ring Rows

Mobility
2x
:30 Thread the needle each side
1:00 SamsonStretch with Back hip banded each side

Weightlifting
15:00
Shoulder Press (3-3-3-AMRAP)
60-70-80-90%

Metcon
8:00 Cap
Up Against the Wall (Time)
25 WB 20/14
5 Pendlay Row 155/115
20 Wallball
4 Pendlay Row
15 Wallball
3 Pendlay Row
10 Wallball
2 Pendlay Row
5 Wallball
1 Pendlay Row
Rx+ = 185/135#

Metcon
Whiteboard Rower Must be on countdown mode
2k Row (Time)
Max Effort 2k Row
500m Row (Time)
Max Effort 500m Row