June 29, 2016

 

a) WARM UP:

Run 400m as a group

Then 8 min AMRAP for quality of:

  • 5 dowel pass thrus
  • 5 leg swings – front / back & side / side
  • :30 handstand hold (or 2 reverse wall walks)
  • single arm overhead carries (db / kb) – right arm, then switch after 1 length of gym

 

b) STRENGTH/SKILL:

Superset 5x:

  • 6-8 Box HSPUs (**no wall)
  • False Grip Ring Holds (L1 – 5-10 sec, L2 – 10-15 sec, L3 – 15 – 20 sec)

Rest no more than 1:30 between sets.

c) WOD:

21-18-15-12-9-6-3

  • OHS (75/55)
  • 250m row

**This is a sprint.  Don’t strategize; don’t game; move with purpose; empty that tank.

 

d) ACCESSORY WORK:

  • 5 min EMOM T2B Choose a number that you can do unbroken in 30 sec or less.

e) RECOMMENDED MOBILITY:

  • shoulders / traps – foam roll the delts, lats, pecs and traps.  All of these need love.

 

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