WOD 8/24/17

3 Rounds or 10min:
12 Rockers
12 TuckUps
:12 Hollow Hold
12 Deck Squats

A) E4MOM (12min)
Snatch Grip DL
5@60%
5@70%
5+@80%

B) EMOMx12 (12min)
1 Rope Climb

C) 14min AMRAP: (Partner WOD)
100m Farmer Carry
20 Walking Lunges

15 V-Up
*Both partners do 3 burpees on switch

RX+/Competitors:
2x 70/50
RX/Performance:
2x 50/35
Scaled/Fitness:
2x 35/25


Mobility:
Quadruped Ext Rot
T-Spine Rollout

G.O.A.T. Work:
1a) DB Rev Fly 3x12
:30 Rest
1b) Lying DB W’s 3x12, :90 Rest