WOD 09/20/16

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

A1- WU- 500M Row @ 80% RPE
A2- 3 Minute AMRAP of:
20 USSR K.B. Swing (2/1.5 Pood or HBD)
12 Box Jump Step Down (24/20″ or 20/12″)
@80-90% Sustainable Pace

B- Hang Clean- Build To A Heavy Triple   -15 Minute Cap

C- DeadLift (Conventional)- Build To A Heavy Triple   -15 Minute Cap

Notes: For B and C try to go just a little heavier than 08/23/16.

D- 21/15/9 RFT of:
Deadlift (225/155)
T2B
Bar Facing Burpee @90% Hard Pace (Not sustainable!)   -15 Minute Cap

718 Conditioning

8 Minutes of Shoulder/Hip Mobility

A- WU- 1K Row @ 80% RPE; 2 Minutes Rest

B- 5 Rounds of:
10 Box Jump Step Down (24/20″)
10 WallBall (20/14#-Max Height)
15 Ab Mat Sit Ups @80-90% Sustainable Pace   -15 Minute Cap

C- 3 RFT of:
3 WallWalk
9 Bike Calories
15 USSR K.B. Swing (20/12Kg)
21 Double Unders or 30 Manageable # of reps @80-90% Sustainable Pace   -15 Minute Cap

D- 3 RFQ of:
3 Each TGU + Windmill (HBD) @3030
6 Each K.B. Single Leg RDL @3030
12 T2B (Hanging Knee Raises) @2020