WOD 2-9-16

Work Capacity

Warm: 3 rounds: 10 spider pushups, 100′ bear crawl, 10 good mornings, 5 dislocates

30-20-10: SDHP (75/55), knees to elbows, dynamic pushups (4″/2″), 10 shuttle runs (each round)

-rest-

EMOM for 10 min: 3 deadlifts, 2 power cleans, 2 front squat, 1 jerk

4 rounds: 10 hollow rocks, 1:00 plank, 10 band rotations, 10 fdbe

3 rounds: banded shoulder stretch, foot crush, hip flexor stretch