7/2/2014

WARM UP

In 10 min or less

Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Sit up
Scorpions
Rdl with block between legs
OH wall squat
Spiderman lunge

Bergener

start skill or buy in if finish early

BUY IN

5 rounds of this complex:
1 power clean + 1 hang clean+ 3 front squat

Start at 55-65% 1RM power clean and add weight each set if coach allows

SKILL

Wall walks

WOD

For time:

Bear crawl 4 x 20m
then
1 Wall walk
50 Air Squats (no butt to ball)
2 Wall walks
40 Superman (arms and legs up!)
3 Wall walks
30 Alt Step up each leg (24/20)
4 Wall walks
20 V-Up
5 Wall walks
10 Burpee broad jumps
then
Crab Walk 4 x 20m

No time limit today! Enjoy!

CASH OUT

Attempt Pistol Wall Balls!

Special prize if you can do a MB sit up into pistol wall ball. (Must be on video!)

MOBILITY

Lats