WOD 9/22/17

2 Rounds:
10 Banded X-Walks
10 DD PushUps
20 Kossack Squats

Then 2 Rounds:
10 Banded Pull Throughs
10 Hamstring Pulldowns

A) OHS E4MOM
5@70%
3@80%
1+@90%

B) 5RFT:
400m run
21 KBS 35/25
15 Box Jumps 24/20
9 DD PushUps
*25min CAP

Competitors:
5RFT:
400m run
21 KBS 55/35
15 Box Jumps 30/24
9 Ring Dips
*25min CAP

Mobility:
Hip + Shoulder Recovery


G.O.A.T. Work:
4 Rounds:
In 3min Complete:
250/200m Row
10 G2OH @95/65
5 Burpees