WOD 10/18/16

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

A1- WU- The Dot Drill– All 5 Patterns 5 X’s Each

A2- 3 RFQ of:
5 Broad Jump
5 Each Jump Lunges
5 T2B @3131
5 Calorie Air Bike @80-90% Sustainable Pace

B- Clean- 15 Minutes To A Heavy Double

C1- 2 Minute Max Reps of:
Burpee Box Jump Over (24/20″) @85% Somewhat Hard Pace (Not Sustainable);
4 Minutes Active Recovery:
Row Meters (Damper 4/2) @50% Easy Pace (Completely Sustainable For Hours);
2 Minutes Rest
C2- 2 Minute Max Reps of:
USSR K.B. Swing (2/1.5 Pood or HBD) @85% Somewhat Hard Pace (Not Sustainable);
6 Minuets Walk
C3- 2 Minute Max Reps of:
Double Unders @85% Somewhat Hard Pace (Not Sustainable)

718 Conditioning

8 Minutes of Shoulder/Hip Mobility

A- WU- 3 Minute AMRAP of: 3 Thruster (45/35/15)
3 Burpee @85% Somewhat Hard Pace (Not Sustainable)

B- 3 RFT of: 15 Box Jump Step Down (24/20″)
15 OH M.B. Toss (20/14#-Max Height)
100′ Bear Crawl
15 Calories Air Bike @80-90% Sustainable Pace; 5 Minutes Rest

C- 3 Minute AMRAP of: 3 Thruster (45/35/15)
3 Burpee @85% Somewhat Hard Pace (Not Sustainable)

D- 15 Minute AMRAP of: 200′ D.B. Farmer Carry (45/25#)
21 Anchored Ab-Mat Sit Up
15 D.B. DeadLift
9 HRPU @80-90% Sustainable Pace