WOD - SUNDAY 9/1/19

Mobility: Shoulders/Hips

Part A: Four Sets Not For Time:
1 Heavy Sled Push
2 Rope Climbs
3 Heavy D-Ball/DB over/to Shoulder
15 GHDSU

Part B: 12 min. AMRAP
200m 1-DB Burden Carry (40/25) 2Rx(50/35)
20 1-DB Box Step ups (40/25) 2Rx(50/35) - (24/20)
20 1-Arm Alt. DB Hang Clean and Jerk (40/25) 2Rx(50/35)

Flexibility: Lats/ Hamstrings/

CROSSRUN

3 x 800
1st - rest exactly 2 min.
2nd - rest exactly 3 mins.
3rd

3 x 400
same rest to work

5 X 100
*sprint to alley sidewalk,
jog back to recover and repeat

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