WOD - WEDNESDAY 1/6/15

Mobility: Hips/Ankles/Front Rack Position

Part A: 12 min. EMOM
Min. 1: 5 Pistols each leg
Min. 2: 45s. Elbow Plank
Min. 3: 20 Alt. Rev. Lunges
Min. 4: 10 DB Thrusters

Part B: 5 - 5 - 5 - 5 - 5
Front Squat
*warm up and stay at 70-80% of 1RM

Part C: "COMMANDER"
10 min. AMRAP
7 Power Cleans (115/75)
14 Pushups
21 Air Squats

Flexibility: Hamstrings/ Quads/Chest