WOD 08/11/16

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

A1- WU- 5 Minute AMRAP of:
10 M.B. Clean (20/14#)
20′ M.B. OH Walking Lunge@80-90% Sustainable Pace
A2- 2 RNFT of:
10 Goblet Squat (2/1.5/1.25/1/.75 Pood) @2211
10 V-Sit (Tuck Up)
10 GHD Hip+Back Extension (GHD Hip Extension)

B- Front Squat- 5X5 A Little Heavier Than 08/04/16 (83-87%) @21X1;
60-180 Seconds Rest Between Sets   -15 Minutes Cap

C1- Bulgarian Split Squat- 5/5/5/5 Reps Each Side @ A Little Heavier Than 08/04/16 (35-40% BW in each hand)
@3010; 30-45 Seconds Rest Between Reps
C2- Pendlay Row- 5/5/5/5 @21X2; 60 Seconds Rest

D- 2 Rounds of: 12/9/6-
D.B. Snatch Each Side (45/25#) or Hang Power Snatch (45/35/15#/PVC)
Calorie Row (Damper 8/5) @80-90% Sustainable Pace; 2-5 Minutes Rest Between Rounds

Conditioning

8 Minutes of Hip/Back/Shoulder Mobility

A- WU- 30 Calorie Row (Damper 5/3) @90% Hard Pace (Not sustainable)

B- For Time:
30 Calorie Air Bike
40/30/20 each
Box Jump Step Down (20/18″)
Burpee
Double Unders (200/150/100 Singles)
30 Calorie Air Bike@80-90% Hard But Sustainable Pace  -18 Minute Cap

C- T2B- 5/5/5/5/5/5/5/5/5/5

Notes: If as of yet unable to do T2B, take 10 Minutes and practice.

D- For Time:
200M Racked Walk (20/12KgX2)
@80-90% Hard But Sustainable Pace