WOD - MONDAY 10/10/16

Mobility: L-Spine/Hips

Part A: 3 Sets Not for Time:
10 DB Alt. Rev. Lunge off 2x45-lb Plate (each)
10 Hamstring Curls w/slow neg on GHD - use a box or a dowel as a spotter
20 V or Tuck ups

Part B: 7 - 7 - 7 - 7 - 7
Tempo Front Squats
3 s. down - 2 s. in hole - 1 s. up
*escalating weight 

Part C: "QUICK AND THE DEADLIFT"
For Time:
21 - 15 - 9
Deadlift (225/155)
T2B

Flexibility: Hamstrings/Glutes