WOD 8/18/14

8 Minutes of Hip/Back Mobility

A- WU- 500M Row @ 75-95% RPE + 2 RNFT of: 10 Each Walking Lunges/10 Wall Facing Prisoner Squats/5 Each Cossack Squat -6 Minute Cap

B- Squat- 8/8/8@65% + 5@70 + 2/2@75 + 1@80% of 8/15/14   -18 Minute Cap

C- 5 RFT of: 8 T2B (strict)/8 D.B. Thruster/14 D.B. Walking Lunges (45/25×2)   -12 Minute Cap WOD courtesy of CompTrain.

D- Banded Good Morning- 20/20/20 + Seated Ham Curl– 20/20/20

Post your scores to the Whiteboard.