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CF Lacertus WOD 1.8.15

Warm-up – 12 min
PVC external rotation – 2 x 15s per arm
Banded Lat Stretch – 2 x 15s per arm
Ring Row or Strict Supinated Grip Pull-up x 10
Yogi Thoracic Stretch 2 x 15s per arm
KB Lateral Lunge x 16 (light)
Spiderman Stretch – 2 x 15s per leg
Strength
Lvl-1
A1: Flexed Arm Hang – 5 x AMSAP / rest 30s
A2: Ring Row – 5 x 5.5.5 / rest 20s / rest 60s
Lvl-2
A1: Strict Supinated Grip Pull-up – 5 x AMRAP / rest 30s
A2: C2B or Pull-up – 5 x AMRAP / rest 90s
Conditioning
For Time:
50 Wallball
40 HR Push-up
30 Front Squat (95/65)
20 Burpee Box Over
10 Front Squat (115/85)

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