WOD 10/19/16

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

A1- WU- 2 RNFT of:
10 Each Banded DeadBug (band at mid-foot, shoes off)
10 Banded Squat (band just above the knee) @3111
10 Each Plank Shoulder Taps
5 Ring Row @3030
A2-  3 Minute AMRAP of:
5 HRPU
10 Air Squat
15 Double Unders (30 Seconds Practice) @ 80-90% Sustainable Pace

B- Squat- 5/5/5@50% of Heavy Single From 09/19/16
@41X1; 60-90 Seconds Rest

C- Weighted Dip- Heavy Single @20X1   -15 Minute Cap

Notes: Try to go slightly heavier than 08/22/16

D- 12/9/6 RFT of: Strict Ring Dip (Box Dip)
Pistol Each Leg Alternating (Band or Single Leg Sit Back)
Air Bike or Row (Damper 8/5) Calories @80-90% Sustainable Pace

718 Strength 

A – Warm-up
3 rds
5 suit case deadlift
5 single arm kb swing
3 inch worm

B – Deadlift – 3×8 @80% of 10RM
tempo 21X1

C – Farmer’s Carry – 4 x 100m Climbing
use two kb or db or load farmers handles
must be UB
partner up may be easier; aim for about 65-70% of 1RM
depending on grip strength ; 10m=1 rep

D – Hand Stand Hold Wall Facing (Accumulate 2:00)
In as Few sets possible accumulate 2:00 inverted
enter score as total seconds it took