WOD 05/26/16

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

A- WU- 3 RNFT of: 20 Anchored Ab Mat Sit Up
20 GHD Hip Extension
15 Tuck Up
15 Good Morning (45/35/15/band)
5 Broad Jump (max distance)

B- Clean (From Ground/2 Second Pause ATK)- 12 Minutes To A Heavy Double

C- 3 RFT of: 9 Power Clean (135/95 or 115/75 or 95/65)
21 Pull Up (kneeling pull up)
15 Calorie Bike or Row

718 Conditioning

Tabata- Ball Slam (20/15#)20 Minute AMRAP of:
200M Run
10 Burpee
200M Run
9 Burpee,
continue to 1 then work back up as far as possible

Tabata- Lateral Ball Slam (20/15#)

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