WOD 6.18.15 Thursday

Warmup:

• Run 500m or bike / Row 3 Minutes
• 10 Pass Thrus
• 10 Good Mornings
• 10 Frog Pumps
• 20/side Lateral tube walk
• 10 Scorpion Planks

A. 5 Sets

• 5 Romanian Deadlifts
• 10-15 Barbell Hip Thrusters

B. For time, 30-25-20-15-10-5 reps of:

• L-Sit Hold(sec.)
• Abmat Sit-up
• Russian Twists(45/25#)
• Weighted DB Step-ups(45/25#)(20”)

L-Sit Hold will be a cumulative hold for each round. Use boxes, parallettes, or hanging L-sits. If need sub V-sits or Hollow body holds. Scale the weight of the russian twists as needed. Your feet will be off the ground while completing the russian twist.

C. MOB

• Banded Hamstring Stretch (supine) 20 sec each position
  • Straight leg
  • bent leg
  • Straight leg cross body
  • straight leg ABduction