WOD 06/03/16

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

A- WU- 200M Run@70-80% RPE
5 Wall Walk (2 second hold @ top)
20 D.B. Bent Row@1/0/1/1 (HBD)

B- 1 Power Jerk + 2 Jerk-
12 Minutes To A Max For The Complex

C- 3 Rounds of:
20 Push Up (afap)
400M Run@80% RPE; 4 Minutes Rest

Notes: Keep splits to +/- 5 Seconds, Practice HS Walk on rest if necessary.

D- 12 Minutes of:
30 Seconds Max Reps- DU (practice); 30 Seconds Rest
30 Seconds Max Reps- Feet Elevated Ring Row (18/12″ box); 30 Seconds Rest
Accumulate as Much time under tension in 30 Seconds of- L-Sit (tuck support); 30 Seconds Rest

718 Strength

Warm-up
3 minutes bike or row
2 rds of 5 reps each
squat
step up
lateral lunge

Front Squat (3×5 reps across)
add 2.5-5 lbs from last time

Sumo Deadlift (3×20 reps at 50% of your 10RM)

Kossack (3×8 each leg )
This is also known as a lateral lunge
light weight, as low as comfortable with 3 second pause at end range (each leg)
Do all reps on one leg before moving on to the next leg.
Super set with back extensions

Back Extension (3×15 reps)