WOD 09/22/16

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

A1- WU- 3 Minutes Air Bike calories @80% RPE
A2- 3 RNFT of:
7 D.B. Goblet Squat (45/25#)
7 Each Goblet Lunges
7 HRPU

B- Front Squat- 18 Minutes To Build To A 5RM @ 20X1; 90-150 Seconds rest between working sets

Notes: Warm Up with triples and doubles/Try to go a little heavier than 07/28/16.

C- Brenton= 5 RFT of:
100′ Bear Crawl
100′ Broad Jump (demo video) -15 Minute Cap

Notes: Do 3 burpees after every 5 broad jumps. If you have a 20-lb. vest or body armor, wear it.

718 Conditioning

8 Minutes of Calves/Back/Hip/Shoulder Mobility

A- WU- 5 Minute AMRAP of:
20 Tuck Up
20 GHD Hip Extension
30 Seconds Double Under Practice
@80-90% Sustainable Pace; 2 Minutes Rest

B- 10 Minute AMRAP of:
250M Row
10 Double K.B. Swing (HBD)
10 K.B. Front Squat
30 Second Rack Hold
@80-90% Sustainable Pace; 5 Minutes Rest

C- Against a 10 Minute Clock-
5 Minute AMRAP of:
10 Cal Air Bike
10 Burpee @ 5 Minute Mark-
For Time: 400M Run
40 Push Up
100 Air Squat

D- L-Sit- Accumulate 2 Minutes Time under tension in as few sets as possible.