WOD - THURSDAY 10/13/16

Mobility: Posterior Chain/T-Spine

Part A: 3 Sets not for Time:
10 DB SL RDL - each into
10 1-Leg Box Step Jump - each (20/18)
15 GHD Hip Extension
20 Lateral Bounding

Part B: 7 - 7 - 7 - 7 - 7
Tempo Deadlift
3 sec down - 1 sec up
*escalating weight
*NO DROPPING, finish the last rep

Part C: For Time
"MIGHTY MORPHINS"
21-15-9
Power Snatch (95/65)
OHS (95/65)

Cash Out: 50 Butterfly Situps

Flexibility: Ant. Hips/Lower Back