June 14, 2016

June 13, 2016
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a) WARM UP:

  • Right arm overhead carry – kb/db (moderate to heavy) – length of gym and back
  • Left arm overhead carry – kb/db (moderate to heavy) – length of gym and back
  • 10 leg swings – front/back & side/side
  • Right arm farmer carry – kb/db (moderate to heavy) – length of gym and back
  • Left arm farmer carry – kb/db (moderate to heavy) – length of gym and back
  • 10 burpees
  • 10 empty bar strict press
  • 10 empty bar push press

 
b) STRENGTH:

Superset 5x:

  • 3 Push press @70%
  • 6-10 single arm bent over row (ea. arm)

 
C) WOD:

20 min AMRAP

In teams of 2, complete:

  • 25 Wall Balls (20/14 –> 10′)
  • 15 Calorie Row

One athletes completes the couplet before tagging off to partner 2. Your score is how many rounds + reps your team completes.
 
d) RECOMMENDED MOBILITY:

  • roll out lats and quads

 
WOD