Friday, June 29th, 2018

 

A) Warm Up

200m Run

Then

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
High Knees
Butt Kickers

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

12 Min EMOM:

Min 1: 8 Rings Dips
Min 2: :45 Hold Plank
Min 3: 10 Russian Twists 45/35

C) WOD

For Time:

800m Run
40 Push Press 75/55
60 Box Jumps
20 20 C2B Pullups
40 Sumo Deadlift High Pulls 75/55
10 HSPU

* Time Cap 21 mins