WOD 07/28/16

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

A1- WU- 2 RNFT of:
10 Banded Clam Shells
10 Banded DeadBug (band around the mid-foot)
10 Each Alternating Reverse Lunge With Twist (20/15# SlamBall)  -6 Minute Cap
A2- 4 Rounds of: Row Sprint 30 Seconds Max Distance @85-90% of Pace From 06/01/16 (Damper- 0-150#=2/150-200#=3/200#+=4); 60 Seconds Rest Between Rounds

B- Front Squat- Build To A 5 RM @21X1; 90-150 Seconds rest between working sets

C- 14 Minute AMRAP of:
50 Calorie Bike or Row (Damper 8/5)
40 WallBall (20#-10’/14#-9′ or 20/14#-Max Height)
30 T2B (Hanging Knee Raises)
20 Burpee Box Jump Over (24/20″)
10 Bar Muscle Up (15 Jumping Bar Muscle Up or 15 C2B or 15 Pull Up or 20 Ring Row)

718 Conditioning 

8 Minutes of Ankle/Hip/Shoulder Mobility

A- WU- 3 Minutes To WU- Box Jump (24/20″)/WallBall (20#-10’/14#-9′) + 200M Run @50% RPE

B- Kelly= 5 RFT of:
400M Run
30 Box Jump Step Down (24/20″)
30 WallBall (20#-10’/14#-9′) @85-90% Hard But Sustainable Pace

Notes: Scale as needed.

C- T2B/K2E Complex= 10 Rounds of:
5 T2B
4 K2E; 30 Seconds Rest Between Sets