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WOD - Friday, 8/26/2016

Mobility: Hips, Knees, ankles, shoulders.

WU:

3 RNFT:

100m row

10 Box jumps (step down)

A. Strength: Back Squat (17 min)

3x3 @ 75%

3x3 @ 77%

1 minute rest between sets

B. Conditioning:

5 rounds for time:

9 Unbroken S2OH (115/75)
12 Unbroken Reverse Lunges (115/75, 6/side, front rack position)
15 Unbroken Deadlifts (115/75)
*The full round must be completed as 36 unbroken reps. You may rest between rounds but rest as little as possible.

If at any point during a round you drop the bar (including, but not limited to, transitions between movements) you must immediately complete 15 wallballs before you can pick up where you left off... 

Time cap: 17 minutes

Extra Credit: Planks

1 mini on / 1 min off x 5 (9 miuntes) add weight if possible.

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