WOD 06/16/16

8 Minutes of Hip/Hip Mobility (Click links for details)

A1- WU- 3 Minutes Bike @70-80% RPE +
A2- NFT- 100′ Duck Walk/100′ Crab Walk/1 Minute Max Reps Mountain Climbers/1 Minute Max Reps Glute Bridge

B1- D.B. Step Up (Box set at tibial tuberosity{just under knee cap})- 4 Sets of 8-10 Reps Each Side @ Approximately 30% BW in each/(Tempo:2010); 90 Seconds Rest
B2- Seated D.B. Alternating Press– 10/10/10/10 Each (Tempo:2010); 30 Seconds Rest   -15 Minute Cap

*C- 5 Rounds of: 6 Push Press (95/65)
400M Run @80-90% of A 6 Minute Max Pace; 2 Minutes Rest

Notes: Keep Splits to +/- 5 Seconds

*= Complete as much as possible in time remaining.

Conditioning 

8 Minutes of Shoulder/Hip/Back Mobility

A- WU- NFT- 20 Each: Forward Walking Lunges With Rotation/Banded DeadBug/M.B. Backwards OH Toss (HBD)

B- EMOM For 30 Minutes- 45 Seconds @80% RPE of: Row Distance (Damper 5/3)/50′ Sled Push (BW/.75 BW/outside)/50M Sprint/Air Bike Distance/Double Unders

*C- 6 Rounds of: 30 Seconds Each- Side Plank Left; 15 Seconds Rest/Side Plank Right; 15 Seconds Rest/FLR on Rings; 15 Seconds Rest

*= Complete as much as possible in time remaining.