WOD - FRIDAY 9/23/16

Mobility: T-Spine/Ankles

Part A: Three Sets not for Time:
10 Plank Shoulder Taps (each side)
10 Ts and 10 Ys - plate
30s Hollow Body Hold

Part B: "SUPER SONIC"
For Time:
Buy in: 500m Row then
25 Deadlifts (225/155)
50 Box Jumps (24/20)
25 Ring Dips (scale Push ups)
Cash out: 500m Row or 600m Run and 

Extra Credit: Two Sets of:
25 Mountain Climbers - each
25 Butterfly Situps

Flexibility: Lower Back/Hamstrings/Calves