WOD 09/15/16

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

A- WU-  5 Minute AMRAP of:
8 Calorie Row
8 Each M.B. Back Lunge With Twist (20/15# SlamBall)
15 Ball Slam @80-90% Sustainable Pace

B- 2 Snatch Balance + 1 OHS @3212- 2+1@60/65/70/75% +
2+1X3@80-85% of 08/21/16; 90-150 Seconds Rest

C- Front Squat- 4/4/4/4/4@85-90% of 08/25/16
@30X1; 2 Minutes Rest Between Sests

D- 5 Minute AMRAP of:
5 Each D.B. Snatch (Approximately 30% BW)
5 Each Alternating D.B. Step Up (Approximately 30% BW Each)
5 Each D.B. 1 Arm Thruster @80-90% Sustainable Pace ; 2.5 Minutes Rest

*E- 5 Minute AMRAP of:
21 Anchored Ab Mat Sit Up
15/12 Calorie Row @80-90% Sustainable Pace

*= Complete as much as possible in time remaining.

718 Conditioning

8 Minutes of Hip/Calves/Shoulder Mobility

A1- WU- 200M Run @ 80% RPE
A2- 2 Rounds of: 800M Run @ 80-90%; Rest 1:1

B- 5 RFT of:
30 WallBall (20#-10’/14#-9′ or 20/14#-Max Height)
30 Double Unders
30 Calories Air Bike @80-90% Sustainable Pace   -30 Minute Cap

C- 3 RNFT of:
10 Each Bird Dog @3030
10 Each Single Leg Glute Bridge @3030
30 Seconds RKC Plank; 30 Seconds Rest