WOD 08/02/16

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

A1- WU- 750M Row (Damper 4/2) @70-90% Hard But Sustainable Pace
A2- 2RNFT of: 5 BroadJump Max Distance
5 Squat Jump Max Height
10 K2E or Hanging Knee Raises
+ 30 Banded Glute Bridge @20X2

B- Hang Clean (Mid Thigh)- 5 Minutes To WU +
3 EMOM For 6 Minutes Building  from 60% of 7/25/16 in 5% increases

C- DeadLift- 5X5 @78% of 1RM From 7/25/16 @21X1;
60-180 Seconds Rest Between Sets   -18 Minute Cap

D- EMOM For 10 Minutes-
Minute 1- 10-30 Anchored Ab Mat Sit Up
Minute 2- 15-25 USA K.B. Swing or 10-15 USSR K.B. Swing (HBD)

Conditioning

8 Minutes of Shoulder/Hip Mobility

A- Air Bike- 5 Rounds of: 1 Minute Max Distance @80-90% Hard But Sustainable Pace; 1 Minute Rest Between Rounds

B- For Quality: 21 WallBall (20#-10’/14#-9′ or 20/14#-Max Height)/21 Calorie Row (Damper 8/5)/18 WallBall/18 Cal Row/15 WallBall/15 Cal Row/12 WallBall/12 Cal Row/9 WallBall/9 Cal Row/6 WallBall/6 Cal Row/3 WallBall/3 Cal Row @80-90% Hard But Sustainable Aerobic Pace

C- 3 RFT: 15 T2B (Hanging Knee Raises)/21 Double K.B. DeadLift (20/12KgX2) @80-90% Hard Pace (Not Sustainable)