WOD - FRIDAY 9/29/17

Mobility: Posterior Chain/T-Spine

Part A: Three Sets not for Time:
20 Hollow Body SL Kicks
15 SL Glute Bridge each
10 Prone T's
10 Mountain Climbers each

Part B: 7 - 7 - 7 - 7
Sumo Deadlift
*escalating weight
*work up to heavy 7

Part C: For Time:
Buy In: 500m Row then:
Five Rounds of:
10 Plate Box Step Overs (24/20) (45/25)
10 G2OH (45/25)

Flexibility: Lower Back/Hamstrings/Calves

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