WOD Thursday August 31.2017

Weightlifting
E2MOM x 10min
-3 Back Squats (5 sets)
-all sets over 75% 1RM
-record heaviest set

For Time:
Buy-in: 800m RUN
15-12-9-6-3
-Push Press
-Box Jumps (24/20”)
Buy-out: 800m RUN
RX+ 125/85
Rx 115/75
S1 95/65

Mobility
-Calves/Achilles Wall Stretches
-Pigeon Stretch

Core/Back Cashout
3 Sets:
-45 sec Weighted Glute Bridge Hold (10-45# plate)
-20 V-ups
-10 Double Dumbbell Rows (pause at top)

Happy Birthday to the best Brain Surgeon ever, Mike G!