WOD - 03/08/10

Mobility Routine: DeFranco's Agile 8. Steps 1-4 only.

**I will take everyone through these mobility exercises. Learn to love this routine. You will be doing it everyday from now on.**

Strength:
Work up to heavy hang squat clean in no more than 7 minutes

Rest 3 minutes

Metcon:
5 Rounds:
3 Hang Squat Cleans @ 80% (of heavy single)
5 Ring Dips
Rest 30 seconds

Finisher:
3x8 GHD Sit-up / Back Extension (heavy, weight held behind neck)

Extremely light warm-up reps do not count towards the 7 minute time limit - when the weight starts to feel a bit heavy, begin clocking yourself - be sure to rest appropriately between attempts; women may use bands on ring dips; during metcon bar cannot be dropped during hang squat clean sets