WOD - TUESDAY 8/13/19

Mobility: Posterior Chain

Part A: Three Sets Not for Time:
20 Mini Band Lateral and Monster Walks each
15 Hollow Body Single Leg Kicks - each leg
10 Supermans

Part B: 4 - 4 - 4 - 4 - 4
Sumo Deadlift
*three warm up sets before 1st set
*may increase

Part C: "CHIEF"
(from 6-29-18)

Complete 5 rounds of the following:
3 Minute AMRAP of:
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats
1 min. rest b/t rounds

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Flexibility: Lower Back/ Chest/Ant. Hips