Workout 6.9.16

Nickname: Thursday WOD

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=ydoRfEXvmU8

Warm-up

400m run then…

2 rounds

15 one legged glute bridges each leg

15 banded good mornings

2 lengths straight leg kicks

10 scapula pullups

10 wall facing squats

30 second squat hold

Buy In

Posterior Chain Mobility

WOD

Metcon (AMRAP – Reps)

6 rounds (not for time)

Max deadlifts at 1.75x bodyweight

Max strict pullups

Max strict HSPU’s

Score total reps

Cashout

Metcon (Time)

200 situps for time

Feature Video

Phil’s Journey For A Better Life