WOD - WEDNESDAY 7/3/19

Mobility: Ant. Hips/T-Spine/Front Rack Pos.

Part A: Two Sets not for Time:
60s Couch Stretch each
10 Scapular Pushups

Part B: 5 - 5 - 5 - 5 - 5
Front Squat
@ 55-65%
*with a 3s pause at the bottom of each squat

Part C: Two Rounds For Time
15 Back Squat (135/95)
60 DU (18 attempts)
15 Front Squats (135/95)
20 Lat. Bar Hop Overs each

* Back Squat is taken from the ground
* No back bail on Back Squat - penalty = 200m run

Flexibility: IT Bands/Hips/Calves

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