WOD 12/23/14 Mobility: T-Spine/ Hamstrin

WOD 12/23/14 Mobility: T-Spine/ Hamstrings

Part A: Three Sets not for time: 15 Banded Lateral Walk each direction 15 Banded Good Mornings 40m Walking Lunges 30s Elbow Plank Hold

Part B: 5 - 5 - 5 - 5 - 5 Tempo Deadlift (3s. down - 1s. up as counted by the coach)

Part C: 8 min. AMRAP 10 Alt. 1-arm DB Snatch - 5 each arm (45/25) 2Rx (60/40) 10 Box Jumps (24/20) 10 Wall Balls (24/20)

Flexibility: Shoulders/Ant. Hips/Lower Back