WOD 07/26/16

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

A1- 3 Rounds of:
Air Bike Meters 15 Seconds @50-80%; 1 Minute Rest Between Rounds
A2- Anaerobic Alactic Capacity Test=
20 Seconds Bike Sprint Meters @100% Very Very Hard Pace (You are only allowed 1 shot/No do-overs)

B- Squat- 5/5/5/5/5 (Tempo: 20X1) 70-85% of 05/19/16; Rest as needed

C- 2 Rounds @95% Very Hard Pace of: Max Reps:
15 Seconds- Squat Jump (45/35/15/Unweighted); 135 Seconds (2:15) Rest
15 Seconds- Push Press (same); 135 Seconds Rest
15 Seconds- USSR K.B. Swing (32/24/20/16/12Kg); 135 Seconds Rest

*D- Accumulate 2 Minutes In an Ring L-Sit in as few attempts as possible; 3 T2B (hanging knee raise) immediately every time you break.

Notes: Scale with RKC Plank if necessary.

*Complete as much as possible in time remaining.

718 Conditioning

8 Minutes of Ankle/Shoulder/Hip Mobility

A- For Time:
50 Ball Slam (20/15#)

B- For Time:
1K Row
150 Double Unders (3 Minutes Accumulate Max Reps)
750M Row
100 Air Squats
500M Row
75 Ab Mat Sit Ups
250M Row
50 Push Up @80-90% Hard But Sustainable Pace

C- Air Bike 10 Minute Test- Max Calories @ Hardest pace you can sustain for 10 Minutes.