WOD 1/30/15 Mobility: Front Rack Positio

WOD 1/30/15 Mobility: Front Rack Position/T-Spine/Hips

Part A: 3 Rounds Not For Time: 10 Ring Rows 10 DB SL RDL (each leg) 10 GHD Sit Ups

Part B: 4 - 4 - 4 - 4 Power Clean * Finish 2nd Pull with fast elbows * MUST be Touch and Go

Part C: 6 min. AMRAP Buy In: 500m row then: 5 Power Cleans (135/95) 10 Lateral Bar over Burpees

-rest 5 mins then

6 min AMRAP Buy In: 500m Row then: 5 Power Cleans (135/95) 10 Lateral Bar over Burpees

Flexibility: Lower Back/Ant. Delts