WOD 8/23/17

WARMUP1

BPS:
20 Reps Side Plank Reach Through w/scapula retraction
5 :15 Modified Y Holds
15 Scap PushUps w/Retraction
5 sets of 5 each Chest Supported T;’s + W’s
10-15 Lying DB Ext Rotations, each side

A) BCBD - Complex
In 12 minutes find a heavy complex of the following:
3 Cleans
3 Front Squats
3 Push Press
Squat Cleans and Thrusters will be permitted - for example the complex can look like:

B) 10 RFT:
20 DUs

10 Pushups
*15min CAP

RX+/Competitors:
DU, Plyo Pushups to 45/25 Plates
RX/Performance:
DU, Pushups
Scaled/Fitness:
Singles, Pushups

Mobility:
Shoulder Recovery

G.O.A.T. Work:
EMOMx6 (12min)
Min1 - ME Cal Row
Min2 - ME Hollow Body Hold