WOD 09/27/16

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

A- WU- 3 RFQ of:
10 K2E (Hanging Knee Raises)
10 USSR K.B. Swing (2/1.5 Pood or HBD)
10 Calorie Row (Damper 5/3) @80-90% Sustainable Pace

B- 1 Hang Clean (Mid-Thigh) + 2 Hang Clean (BTK)- WU To 70% of 09/20/16
@70/75/80/85%; 60-90 Seconds Rest Between Sets    -15 Minute Cap

C- Sumo DeadLift- 4/4/4 @80-90% of 09/20/16
@3111; 120 Seconds Rest Between Sets   -15 Minute Cap

D- For Quality-
1K Row (Damper 4/2)
75 Ab Mat Sit Up
75 Hip Extension @80-90% Sustainable Pace

Notes: Do not partition, athletes can start with sit up, hip ext or row but must complete all reps before moving on to next movement.

718 Conditioning

8 Minutes of Hip/Back/Calves Mobility

A- WU- 3RNFT of:
10 Each Walking Lunge
10 Burpees
10 Each Mountain Climbers
10 Ring Row

B- 3 Rounds of:
800M Run @80-90% Sustainable Pace; 3 Minutes Rest After Each Round

C- 12/9/6 RFT of:
Air Bike
Calorie Row (Damper 5/3) @80-90% Sustainable Pace; 3 Minutes Rest  -5 Minute Cap

D1- For Time:
60M Sled Push (.50% BW)
400M Run
60M Sled Push @80-90% Sustainable Pace; 3-5 Minutes Rest

D2- For Time:
60M Sled Push (.50% BW)
400M Run
60M Sled Push @80-90% Sustainable Pace; 3-5 Minutes Rest

*D3-  For Time:
60M Sled Push (.50% BW)
400M Run
60M Sled Push @80-90% Sustainable Pace

Notes: Use push or pull sled or stagger starts to accommodate # of athletes/Scale weight if necessary/Sub with 500M Row (damper 4/2) if unable to run for whatever reason.

*= Complete as much as possible in time remaining.