WOD - THURSDAY 10/12/17

Mobility: Shoulders/OH Position/Hips

Part A: 3 Sets Not for Time:
10 Banded 1-Arm Row (each)
1 Wall Walk
10 Banded 1-Arm Rear Delt Flye (each)
1 Wall Walk
10 Banded 1-Arm Bent Over Lat Pull Down (each)
1 Wall Walk

Part B: 7 - 7 - 7 - 7*
Tempo OHS
4s Down - 2s Pause- 1s up

*20 FAST & UNBROKEN Air Squats after each set of OHS

Part C: For Time:
15 Squat Cleans(115/80)
30 DU (scale 3:1)
10 Squat Cleans (135/95)
50 DU
5 Squat Cleans (155/105)
100 DU

Flexibility: Ant. Hips/Calves
Mobility: Shoulders/OH Position/Hips

Part A: 3 Sets Not for Time:
10 Banded 1-Arm Row (each)
1 Wall Walk
10 Banded 1-Arm Rear Delt Flye (each)
1 Wall Walk
10 Banded 1-Arm Bent Over Lat Pull Down (each)
1 Wall Walk

Part B: 7 - 7 - 7 - 7*
Tempo OHS
4s Down - 2s Pause- 1s up

*20 FAST & UNBROKEN Air Squats after each set of OHS

Part C: For Time:
15 Squat Cleans(115/80)
30 DU (scale 3:1)
10 Squat Cleans (135/95)
50 DU
5 Squat Cleans (155/105)
100 DU

Flexibility: Ant. Hips/Calves

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