WOD - THURSDAY 7/28/16

Mobility: Hips/T-Spine

Part A: Three Sets not for Time:
20s Samson Stretch Hold ea.
15 Hip Extensions ea.
10 Bent Over Plate T's and Y's

Part B: 2 - 2 - 2 - 2 - 2 - 2
Back Squats - In the Hole
w/8s eccentric lower for ea.

Part C: "THE HURT LOCKER"
6 min. AMRAP
10 Front Squats (115/75) 2Rx (135/95)
10 Wall Balls (20/14)

2 min. rest into

6 min. AMRAP
5 MU (Ring or Bar - scale 10 C2B Burpees)
20 Butterfly Situps

Flexibility: Hips/Lats