WOD 08/16/16

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

A1-WU- 2 Rounds of:
500M Row@1k T.T. Trial Pace; 2 Minutes Rest Between Rounds
A2- 2 RNFT of:
10 Hollow Rock
10 Each Single Leg Glute Bridge
8 Each Leg K.B. Single Leg RDL (2/1.5 Pood)

B- Clean- 6-9 Heavy Singles Between 83-93% of 07/20/16 (No Misses);
60-180 Seconds Rest Between Attempts   -16 Minute Cap

C- Sumo DeadLift- 3X3 @90% of 07/25/16 @21X1;
120-180 Seconds Between Sets As Needed   -16 Minute Cap

D- For Quality- Descending Ladder of:
5 DeadLift (275/185 or HBD)/15 T2B or Hanging Knee Raises
4 DeadLift/12 T2B
3 DeadLift/9 T2B
2 DeadLift/6 T2B
1 DeadLift/3 T2B @80-90% Hard But Sustainable Pace   -10 Minute Cap

718 Conditioning  7am & 7pm 

8 Minutes of Hip/Shoulder/Back Mobility

A- WU- 3 Rounds of: 30 Seconds Each:
Max Reps Double Unders
Burpees
BallSlam (20/15#)

B-  3 Rounds of:
200M Sprint @90% Hard Pace (Not Sustainable);
5 Minutes Active Recovery Between Rounds-
Accumulate Max Time Under Tension In 5-30 Second Segments of: L-Sit (Tuck L-sit) or Rest

C- 2K Row (Damper 5/3) @80% Sustainable Pace

D- 3 Rounds of:
45 Seconds Air Bike Sprint @90% Hard Pace (Not Sustainable);
5 Minutes Active Recovery Between Rounds-

Accumulate Max Time Under Tension In 20-60 Second Segments of: RKC Plank

E- 2k Row (Damper 5/3) @90% Hard But Sustainable Pace

*F- 2-3 Rounds of:
45 Seconds Max Reps WallBall (14/6#-10′) @90% Hard Pace (Not Sustainable);
5 Minutes Active Recovery Between Rounds-

Accumulate Max Time Under Tension In 20-60 Second Segments of: Passive Hang

*= Complete as much as possible in time remaining.