WOD - FRIDAY 4/14/17

Mobility: L-Spine/Chest

Part A: 2 Sets Not For Time:
20s. Ring Hollow Body Hold
20s. Hollow Body Hold
20s. Ring L-Sit Hold
20s. Superman Hold
20 GHD or 30 Butterfly SU

Part B: 4 Sets Not For Time:
10 DB Chest Fly into
10 DB Bench Press (same weight) 
10 Ring Rows

part C: 12 Min. EMOM
Min 1: 200m Run
Min 2: 1 Round of Cindy (5 Pullups, 10 Pushups. 15 Air Squats)
Min 3: AMRAP Wall Balls (20/14)
*score is total Wall Balls

Flexibility: IT Bands/Chest/Ant. Hips