3/14/17

Mobility-Hip Openers, Banded Ankle, Banded Shoulders

Warmup-Amrap 8

Row/AD 12/10 Cals

8/ea Single Arm Strict Press

5 Empty Bar Thrusters

10 GHD Hip Extensions

A) Intervals: HSPU and Thrusters

0:00-2:00-max HSPU

*Rest 2 min

4:00-6:00 max Thrusters (95/65)

*Rest 2 min

8:00-9:30 Max HSPU

*Rest 2 min

11:30-13:00 max Thrusters (95/65)

*Rest 2 mins

15:00-16:00 max HSPU

*Rest 2 mins

18:00-19:00 max Thrusters (95/65)

*Score Total Reps of each lift

B) Accessory: Pulling

RDL’s 3×10 *Increasing

 

Categories: WOD

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