WOD 06/30/16

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

A1- WU-800M Run @70-80% RPE +
A2- NFT- 20 Each Alternating Jumping Lunges/20 Burpees/25 Tuck Up/25 SuperMan

B- Pistol (Tempo:2/1/1/1)- 10 Each Leg EMOM for 10 Minutes or 10 Minutes Practice

C- EMOM For 15 Minutes of:
Minute 1- 7-12 Toes To Bar
Minute 2- 10 Each  D.B. Step Up (Tempo: 2/1/1/1)
Minute 3- 12 Each D.B. Push Press

Notes: Do not drop the D.B.'s under any circumstances/Choose weight for D.B. movements/For D.B. Step Up box height as close as possible to tibial tuberosity (just below knee cap).

718 Conditioning

8 Minutes of Hip/Back/Ankle Mobility

A- WU- 800M Run @70-90% RPE

B- Partner WOD= For Time Descending Ladder Of- 25/20/15/10/5 Each: Bike Calories

Notes: In teams of 2/with only 1 teammate working at a time/athletes will alternate Biking requisite # of Calories/Both athletes must complete requisite # of calories before switching.

C- EMOM For 20 Minutes- Odd- 15/12 Calorie Row (Damper 8/5)/Even: 15 Burpee