WOD 10/14/16

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

A1- WU- 400M Run @80-90% Sustainable Pace
A2- 3 Minute AMRAP of:
5 Chin Up
6 WallBall (20#-10’/14#-9′ or 20/14#-Max Height)
7 Each Jumping Lunges @80-90% Sustainable Pace

B- OHS- 1/1/1@100% of (Snatch) Single From 08/21/16 @30X1;
90 Seconds Rest Between Sets   -10 Minute Cap

C- Squat- 4@50% +4@60% + 4@70% +6@70% + 4@70%
of Heavy Single From 09/19/16 @41X1; 90 Seconds Rest

*D- 3-4 RFQ:
1-10 UB Muscle Up or MUAD {muscle up and down}
1-10 Kick Up – E-ROM (eccentric ROM/Negative) HSPU (Tempo: 4 Seconds Down Each Rep)
15 Each Alternating Pistol or Band Assisted or Sit To Stand; Rest as needed

*= Complete as much as possible in time remaining.

718 Strength