WOD 07/19/16

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

A1- WU- 1 Round of: 20 Seconds Air Bike @50-70%; 30-45 Seconds Rest + 4 Rounds of: 20 Seconds Air Bike Sprint Calories @95% Very Hard Pace (Not Sustainable)
; 150 Seconds (2:30) Rest Between Efforts
A2- 20 Each Side Lunge
20 Each Ice Skaters
1 Minute Max Reps Banded Good Morning

B1- Squat- 6/6/6/6 (Tempo: 21X1) @65-80% of 05/19/16; 120 Seconds Rest Between Sets
B2- Strict Deficit Hand Stand Push Up- 5X5-10 (Tempo: 20X1); 60 Seconds Rest

C- 6 Rounds of: 10 Seconds Row Sprint Calories (Damper 8/5) @95% Very Hard Pace; 70 Seconds (1:10) Rest Between Efforts

*D- Accumulate 2 Minutes L-Sit (tuck l-sit) In as few attempts as possible
5 Strict K2E (Tempo: 3030) Immediately Every Time You Break
*= Complete as much as possible in time remaining.

718 Conditioning

8 Minutes of Hip/Leg/Back Mobility

A- WU- 7 Rounds of:
1 Minute Row Sprint Distance (Damper 5/3);
1 Minute Rest @80-90% Sustainable Pace

B- 4 RFT of:
50M Walking Lunge (45/24# or HBD)
350M Farmer Carry (Courtesy of CrossFit HQ) @80-90% Pace

C- 6 Rounds of:
20 Seconds Max Reps: Double Unders; 10 Seconds Rest
20 Seconds Max Reps: Burpees; 10 Seconds Rest
20 Seconds Max Reps: Mountain Climbers; 10 Seconds Rest