WOD - FRIDAY 9/1/17

Mobility: Posterior Chain/Front Rack Pos./L-Spine

Part A: Three Sets not for Time with empty barbell:
10 Bent Over Row
5 Muscle Clean
10 Good Morning
5 Front Rack Stretch
10 Front Squats

Part B: 10 min. EMOM
1 Clean Pull into
1 Squat Clean
*practice on full hip ext. before pulling under the barbell

Part C: "TWIN PEAKS"
15 min. AMRAP:
2 KBS
2 Pullups
2 Burpees
4 KBS
4 Pullups
2 Burpees
6 KBS
6 Pullups
2 Burpees
*and so on adding 2 reps of KBS and Pullups for each round
*always 2 Burpees after each round

Flexibility: Lower Back/Lats

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