WOD - FRIDAY 4/5/19

Mobility: Posterior Chain/Front Rack Pos./Hips

Part A: Three Sets of:
10 BB RDL
10 Bent Over BB Row
5 Muscle Cleans
Back Rack/Front Rack Stretch
5 Back Squats
5 Front Squats

Part B: 10 min. EMOM
1 Power Clean +
1 Front Squat +
1 Squat Clean

Part C: 5 min. AMRAP
5 Power Clean (135/85)
10 Box Jumps (24/20)

3 Min. rest into

5 Min. AMRAP
3 Power Clean (155/105)
10 Box Jumps (24/20)
*must increase weight)

Flexibility: Foam Roller Lower Back/Calves

FLEX FRIDAY

Part A: Four Sets of:
10 Ring Dips (sub 15 Bench or Parallette Dips)
12 Ring Rows
30 Bicycles - 15 each

Part B: Four Sets of:
10 Tricep Push up
12 BB Bicep Curls - w/elbow pulling back and wrists moving vertical
30 Double Crunches

Part C: Four Sets of:
10 BB Lat Pullover into
10 BB Nosebusters
10 DB Z Curls - each
30 Straight Leg Pulses

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