WOD 09/10/16

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

A- WU- 3 RNFT of:
250M Row
15 GHD Hip Extension
10 Each WallFacing Shoulder Taps (Plank Shoulder Taps)

B- 6-8 Minutes To WU +
3 RFQ of:
9 OHS (115/75)
20 Hanging Hip Touches
9 Front Squat
400M Relay Run (2X200M) @80-90% Sustainable Pace; 5 Minute Rest    -15 Minute Cap

C- 15 Minute AMRAP of:
12 WallBall (20#-10’/14#-9′ or 20/14#-Max Height)
21 USA K.B. Swing (24/16KG)
12 K2E @80-90% Sustainable Pace

D1- FLR On Rings or RKC Plank– 4 Rounds of 12 Breaths (Blow out birthday candles)

718 Strength

A – Warm-up
400m run
2 RDS
5 hip up and down
10 groiner
15 air squat
:20 ankle strect

B – Back Squat (5RM)
TEMPO 10X1; If your feeling good aim for 105-110% of your last working weight of 5×5

C – Bulgarian Split Squat  (RFESS) (3×10 across)
@ Approximately 30% BW in each Hand
Tempo 11X1; use a Barbell on the back rack ; Use 50% body weight

D – 1 Arm Overhead Carry (3×5 Climbing)
-This is a walk while holding a DB or KB in the over head position
-Make sure you keep the arm straight and biceps by the ear
-Every 10M is 1 rep