WOD 06/18/16

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

A1- WU- NFT- 2 Minutes Bike or Row (@6 minutes sustainable pace)
A2- 20 Frog Leg Bridge (Tempo:2012)
50′ D.B. Death March (Tempo: 2111/HBD)
15 Each Alternating WallFacing Shoulder Taps
30 Seconds FLR on Rings

B1- DeadLift- 4/4/4/4 @80% of 1RM (Tempo:30X1); 90 Seconds Rest
B2- Ring Push Up– 4 X 6-10 (Tempo:30X1); 60 Seconds Rest

Notes: For Ring Push Up set rings to 2-4″ off of the ground/ scale to HRPU if necessary.

C- 7 Rounds of 1 Minute AMRAP:
10 Air Squat
10 USSR K.B. Swing (2/1.5 Pood)
20 Double Unders @ 80-90% of a 3 Max Pace (sustainable); 1 Minute Rest Between Rounds