WOD 10/11/16

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

A- WU- For 2 RFQ of: 12 USSR K.B. Swing (24/16Kg or HBD)
21 Double Unders (63 Singles or 30 seconds Practice) @80-90% Sustainable Pace   – 3 Minute Cap

B- Power Clean- 8 Minutes WU To 85% of Heavy Triple From 09/20/16 +
2 @85% EMOM For 7 Minutes

C- SumoDeadLift- 3/3/3/3@85% of Heavy Triple
From 09/20/16 @32X1; 120-180 Seconds Rest Between Sets   -18 Minute Cap

D1- 2 Minute AMRAP of:
21 Double Unders (Challenging But Manageable # of reps)
12 USSR K.B. Swing (24/16Kg or HBD)
@85% Somewhat Hard Pace (Not Sustainable); 6 Minutes Rest

D2- 2 Minute AMRAP of:
21 Double Unders (Challenging But Manageable # of reps)
12 USSR K.B. Swing (24/16Kg or HBD) @85% Somewhat Hard Pace (Not Sustainable)

718 Conditioning

8 Minutes of Hip/Shoulder Mobility

A- 3 Rounds of 30 Seconds Each:
Max Reps Jumping Jacks
30 Seconds Max Reps Mountain Climbers
30 Seconds Max Reps Flutter Kicks @80-90% Sustainable Pace; 3 Minutes Before B.

B- 5 Minute AMRAP of:
10 Ring Row
15 Ball Slam (20/15#)
20 USSR K.B. Swing (24/16Kg) @80-90% Sustainable Pace; 3 Minutes Rest Before C.

C- Against a 5 Minute Clock:
Run 200M
Row 250M
Bike 20 Calories @ 80-90% Sustainable Pace; 5 Minutes Rest Before D.

D- 3 RFT of: 30 Seconds Max Reps Each:
Tuck Up
SuperMan
Plank Shoulder Touch