9.18.13
CFE:
MOB
6RFT:
10 T2B
15 AS
800m
CF:
MOB
DYNWU
A. 21 Mins: Rest 1M between Sets. Focus is on Form not Speed. * If you Drop an Empty BB on the Floor…you will no longer be allowed to finish the WOD and you will instead do 150 Burpees.
21 Hang Clean (45/35)
15 Push Press (45/35)
9 BB Row (45/35)
B. Rest 4 Mins. Then:
1 Mile Run for Time
C. Not for Time: You may break up into Increments of 10 or Complete Workload however you Wish.
50 Banded Good Mornings
50 Hip Ext
50 GHD Situps