WOD - FRIDAY 9/15/17

Mobility: Lats/Hips

Part A: Three Sets Not for Time:
3-5 Strict Pullups (adv. Weighted)
10 Step Taps off low box
20 GHD SU (sub 25 Butterfly - keep hips on the ground)

Part B: 10 - 10 - 10 - 10 - 10
Bench Press
*every 90s
*no racking between reps

Part C: "SEMI PRO"
For Time: 
5 - 4 - 3 - 2 - 1
Muscle Up-Ring or Bar (Scale 1 C2B+1 Burpee + 1 Pushup for each MU) 
200m run = dashes

Flexibility: Lats/Chest

IMG_3383.JPG