WOD 10/04/16

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

A1- WU- 90 Seconds Double Unders Practice or Max Reps
A2- 3 RFT of:
15 USSR K.B. Swing (24/16Kg or HBD)
15 BallSlam (20/15# or 10#) @ 80% RPE

B- 3 Position Clean (Ground, BTK, Mid-Thigh)- 1/1/1/1/1/1
@75-80% of Heavy Triple From 09/20/16; 90-180 Seconds Rest Between Sets

C1- 2 Minute AMRAP of:
3 Double K.B. HPC (20/12KgX2 or HBD)
3 K.B. Front Squat
15 Double Unders (20 Seconds Practice or 45 Singles) @85% Somewhat Hard Pace (Not Sustainable);

6 Minutes Rest Between Rounds

C2- 2 Minute AMRAP of:
3 Double K.B. HPC (20/12KgX2 or HBD)
3 K.B. Front Squat
15 Double Unders (20 Seconds Practice or 45 Singles) @85% Somewhat Hard Pace (Not Sustainable)

718 Conditioning

8 Minutes of Hip/Back/Shoulder Mobility

A- WU- 3 Minutes Double Unders- Practice or Max Reps

B- 3 Rounds of:
2 Minutes Max Calorie Bike
2 Minutes Max Calorie Row (Damper 8/5)
1 Minute Max Reps Burpee @80-90% Hard But Sustainable Pace; No Rest Between Rounds; 7.5 Minutes Rest Before C.

C- 15 Minutes AMRAP of:
20 K.B. DeadLift (HBDX2)
200M Run
20 HRPU
20 Ab Mat Sit Ups @80-90% Sustainable Pace