WOD 10/10/14

8 Minutes of Hip/Back/Ankle Mobility

A- WU- 2 RNFT of: 10 Each K.B. Step Up (20/18″)/10 Each K.B. Racked Walking Lunge (24/16kg)/10-25 Double Unders/5 Burpee Box Jump Over (20/18″)   -9 Minute Cap

B- Squat- 6/6/6/6 @ 65% of 9/26/14 (Tempo: 2/1/X/1-2)   -15 Minute Cap

C- 3 RFT of: 50 Air Squat/ 50 Double Unders/ 12 Double K.B. Hang Power Clean (24/16Kgx2)   -12 Minute Cap

D- NFT- 100 GHD Hip Extension + 100 Glute Bridge

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