WOD - MONDAY 10/30/17

Mobility: Ant. Hips/T-Spine/Ankles

Part A: 3 Sets Not for Time:
20m Burpee Broad Jump
20m Side Walking Squats R
20m Bear Crawl
20m Side Walking Squats L
15 GHD (sub 20 Butterfly)

Part B: 5 - 5 - 5 - 5 - 5
Plyo BB Back Squats
*escalating

Part C: For Time:
50 Back Squats from floor (135/95) then:
3 Rounds of
10 Power Cleans (135/95)
10 Lateral Bar Over Burpees

Flexibility: Foam Roller Lower Back/IT Bands/Quads

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