WOD - 04/01/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Work:
A1. Bench Press @ 40X1; 6-8 reps; 4 sets; rest 30 sec
A2. Pull-up (kipping) - max reps; 4 sets; rest 180 sec
B1. Wall Balls - 15 unbroken; 3 sets; rest 45 sec
B2. Double-unders - 30 reps; 3 sets; rest 120 sec
C. Toes-To-Bar: 3 sets of 10; rest 90 sec

Strict tempo on bench press, tempo and reps should decide what weight you will need to use; unbroken wall balls means full depth at the bottom and the ball visibly clearing the line - if neither criteria are met, the set must be restarted