WOD - THURSDAY 10/27/16

Mobility: Posterior Chain/T-Spine

Part A: 3 Sets Not For Time:
10 Ring Rows
20 Glute Bridges
30s Hollow Body Hold

Part B: Deadlift (all TNG)
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: For Time:
Buy In: 500m Row
Three Rounds of:
5 Squat Cleans (135/95)
10 Lateral Bar Hop Overs (over and back = 1)

Flexibility: Lower Back/Hamstrings