WOD - MONDAY 10/24/16

Mobility: Ant. Hips/T-Spine

Part A: 3 Sets Not for Time:
20 Walking Lunge each
15 Leg Raises off rack
10 Bent Over Ts and Ys

Part B: Back Squat from rack
Set 1: 10 reps @50%
Set 2: 8 reps @55%
Set 3: 6 reps @60%
Set 4: 4 reps @70%
Set 5: 4 reps @75%
Set 6: 2 reps @80%
Set 7: 1 rep @90%
Set 8: 1 rep @95+%
Set 9: 1 rep @95+%

Part C: 9 min. EMOM
Min 1: 15 Wall Balls (20/14)
Min: 2 20 DB Reverse Lunges (45/25) - 10 each
Min 3: 25 Butterfly Sit Ups

Flexibility: Quads/IT Bands