WOD 1/20/14 Mobility: Hips/Posterior Cha

WOD 1/20/14 Mobility: Hips/Posterior Chain

Part A: 4 Rounds Not for Time: 30s. HS Hold 30s. Wall Sit 30s. Side Plank Hold R 30s. Side Plank Hold L

Part B: 10 min.EMOM 10 Back Squats (from rack)(135/95)

Part C: On a Running Clock perform 3 minutes of max rep effort KBS (1.5/1) 40 seconds work - 20 seconds rest 3 minutes of max rep effort Push Ups - 40 seconds work - 20 seconds rest 3 minutes of max rep effort Air Squat - 40 seconds work - 20 seconds rest 3 minutes of max cal Row - 40 seconds work - 20 seconds rest

Score = Total Reps + Total Calories

Flexibility: Chest/Quads