WOD - MONDAY 10/17/16

Mobility: Ant. Hips/ T-Spine

Part A: 2 Sets Not For Time:
10 Ring Rows
15 BB* RDL
20 BB* Alt. Rev. Lunge total
10 BB* OHS
15 SL Glute Bridge (each)
10 GHD Situps (20 Butterfly)
*empty BB, please do not drop empty BB

Part B: 5 - 5 - 5 - 5 - 5
1 1/4 Back Squat
2 min. rest b/t sets

Part C: "AIR FORCE"
For time:
20 Thrusters (95/65)
20 Sumo deadlift high pulls (95/65)
20 Push jerks (95/65)
20 Overhead squats (95/65)
20 Front squats (95/65)
*EMOM 4 Burpees

Flexibility: Glutes/Lats