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WOD - Sunday, 5/15/16

WU. Shoulder mobility and prep

then

3 RNFT
12 HPC (empty bar)

9 Sotts press (empty bar)

6 OHS (empty bar)

A. Strength: Over head squat

15 minutes to work up to a heavy 3

B. Conditioning

For time, with a partner

1k row ("resting" partner holds slamball)

60 Hang power cleans (115/75)

60 OHS (115/75)

60 Slam balls (30/20)

1k row ("resting" partner holds slamball)

Divide reps anyway you want. 

Extra Credit: ARMS! (superset)

5 x

10 Alt KB Bicep Curls

20 Banded Tricep Ext

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