WOD - MONDAY 9/11/17

Mobility: Ankles/OH Position

Part A: Three Sets Not for Time:
40m DB Waiter Carry (20m R then 20m L)
30s. Hollow Body Hold
20s KB Goblet Squat Hold

Part B: 5 - 5 - 5 - 5
Overhead Squat
*from ground
*escalating weight if possible
*practice getting the bar OH efficiently to start squats

Part B: "KICKING & SCREAMING"
Four Rounds for Time:
30 1-DB OH Walking Lunges - total (35/20)
2Rx (50/35)
30 Butterfly Situps

Flexibility: Foam Roller T-Spine/Lower Back/Calves

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