WOD20170808

Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Cross Under Lunge Crawl x 1 minute per side

and then . . .

A.
Four sets of:
Bulgarian Split Squats x 6-8 reps per leg @ 3111
Rest 45 seconds between leg; 90 seconds between sets
Supinated Grip Pull-Ups x 6-10 reps @ 2111
Rest 90 seconds

B.
Three sets of:
Row 750 Meters
Toes-to-Bar x 20 reps
Rest 3 minutes

C.
For completion:
50 Tuck Ups
15 Dragon Flag negatives (modify with one bent knee or both knees bent if necessary)
15 Tuck-up to V-up Complex
30 Alternating Single Leg Cross Toes-to-bar
50 Tuck Ups