WOD 07/21/16

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

A1- WU- 3 RNFT of:
10 Banded DeadBug (band around the mid-foot)
10 Banded Glute Bridge
10 Banded Monster Walk Left/Right/Backward
A2- 8 Rounds of: 30 Seconds Row @85-90% of 30 Second Pace From 06/29/16  (Damper: 0-150#=2/150-200#=3/200#+=4); 45 Seconds Rest Between Rounds

B- Front Squat- 6/6/6/6 @20X1 Building From 70%; Rest Up To 180 Seconds Between Sets

C- Half Mary= 10 Minute AMRAP of:
5 HSPU
10 Pistol (5 ea alternating)
15 Pull Up @80-90% Sustainable Pace

Notes: Challenging but sustainable pacing/ Absolutely no redlining.

718 Conditioning

8 Minutes of Calf/Hip/Shoulder Mobility

A- WU- 30 Calorie Bike @ 50-80% RPE

B- 5 RFT of:
20 Double Unders
20 Ball Slam (20/15#)
20 M.B. OH Toss (20/14#)
20 Double Unders; 45 Seconds Rest

C- 10 Minute AMRAP of:
5 Ring Row
10 Push Up (Kneeling)
15 Anchored Ab Mat Sit Up

D- 1K Row @ 80-90% Sustainable Pace