WOD - FRIDAY 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