WOD 09/13/16

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

A1- WU- 500M Row @80% RPE
A2- NFT- 20 Each Banded DeadBug (Take off your shoes)
20 Banded Glute Bridge (Toes Up)
20 USSR K.B. Swing (HBD)

B- Clean- 6-8 Minutes To WU To 80-85% of 08/23/16 +
4@85% Every 2 Minutes For 4 Rounds (Approximately 8 Minutes)

D- Sumo DeadLift- 8 Minutes To WU To 80-85% of  08/23/16 +
5/5/5@85% @22X1; 120-180 Seconds To Recover Between Sets

E1- GHD D.B. Prone OH Press–
3 Rounds of Max Reps UB @15/10# @2020 or
Prone PVC BTN Snatch Grip Press– 10/10/10 @3232; 45 Seconds Rest
E2- Banded USSR K.B. Swing (20/12Kg or HBD + .5″ half inch Band)- 15/15/15; 45 Seconds Rest

718 Conditioning

8 Minutes of Shoulder/Hip Mobility

A1- WU- 90 Second Row @ 80% RPE (Damper 4/2)
A2- Row- 5 Minutes Max Distance (Damper 4/2) @ 80-90% Sustainable Pace; 2.5 Minutes Rest

B- 5 Minute AMRAP of:
5 Box Jump Step Down (20/18″)
10 Pike Push Up (feet on box)
15 Box Dips
@ 80-90% Sustainable Pace; 2.5 Minutes Rest

C- 5 Minute AMRAP of:
5 Ring Row
10 Burpee
21 Double Unders (30 seconds practice)
@80-90% Sustainable Pace;2.5 Minutes Rest

D- 5 Minute AMRAP of:
15 BallSlam (20/15#)
30′ OH Walking Lunge (35/15#)
150M Row (Damper 4/2)
@80-90% Sustainable Pace; 2.5 Minutes Rest

E- 5 Minute AMRAP of:
1 WallWalk
1 D.B. Man Maker (HBD)
30′ D.B. Walking Lunges (HBD)
@80-90% Sustainable Pace; 2.5 Minutes Rest

*F- 5 Minute AMRAP of:
15 Tuck Up
21 SuperMan
@80-90% Sustainable Pace