6/30/2014

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

Skill

Split jerk foot work
6 sets of 2 reps

*Place a pvc dowel in front of you, make sure you clear it when doing the split jerk. Hold 2 seconds upon landing and pay attention to your landing position, did you land with equal weight in both feet?*

Coachs will choose your weight.

WOD

For time:

Row 500m

Then

4 RFT
8 chest to bar pull ups
12 burpee box jump 30/24
16 sit ups

18 min time Cap

*stagger the start with larger classes

CASH OUT

Take 5-10 min and work on pistols
*Hint-Hint*

MOBILITY

Shoulders