WOD Monday August 14, 2017

Weightlifting
Front Squat
Find 3RM Front Squat with 1 sec pause on each rep in 15min
**Focus on posture, tight core, & active glutes at the bottom

SEVEN DEADLY SINS
For Time:
-10 Chest-to-Bar
-20 Toes-to-Bars
-30 Deadlifts (185/135#)
-100 Double-Unders
-30 Box Jumps (24/20”)
-20 Burpees
-10 Cleans (power or squat) (185/135#)
**18min Time Cap

Mobility
-Calves/Achilles Wall Stretches
-Deep Squat Hold (press knees out with elbows)

Core Cashout
3 Sets:
-15 GHD Sit-ups
-15 Weighted GHD Hip Ext (35/25# plate)
-10 Double Dumbbell Rows (squeeze shoulder blades together, pause at