WOD SUNDAY 9/8/19

Mobility: T-Spine/Hips/ Shoulders

Part A: 12 min. EMOM
Min. 1: 10 Deadlifts (185/135)
Min 2: 2 MUs (sub 4 C2B and 4 Ring Dips
Min. 3: 20 DUs

Part B: For Time:
600m Run
10 Deadlifts (225/155)
10 Pushups
400m Run
8 Deadlifts (225/155)
10 Pushups
300m Run
6 Deadlifts (225/155)
10 Pushups
200m Run
4 Deadlifts (225/155)
10 Pushups

Flexibility: Lower Back/ Hamstrings/Chest

CROSSRUN

Warm up:
800m run

Stretch Hamstrings/Hips/Ankles

4 x 400m
2 min. rest b/t

3 x 400
90s rest b/t

2 x 400
60s rest b/t

Flexibiity: Hamstrings/Hips/Calves

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