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FRIDAY 160722

Warm-up:

Run or Row

Crossover Symmetry

Banded Hip Distraction

15 High Box Step ups

Inch Worms Down

Spiderman Crawl Back

10 Pullups

10 Yoga Push ups

20 Accumulate KB Swings

 

Fitness:

Three sets of:

Overhead Squat x 4-6 reps @ 3211
Rest 60 seconds

Walking Lunges with Kettlebells x 20 steps
Rest 60 seconds

Dumbbell Renegade Rows x 6-10 reps
(push-up, row left, push-up, row right = 1 rep)
Rest 60 seconds

 

WoD:

For time:
Run 400 Meters
30 Kettlebell Swings
20 Burpees
Run 800 Meters
20 Burpees
30 Kettlebell Swings
Run 400 Meters

 

Performance:

Every 2 minutes, for 18 minutes (9 sets):
2 Snatches + 1 Overhead Squat

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

 

WoD:

For time:
Run 400 Meters
10 Squat Snatches (135/95 lbs)
20 Burpees Over the Barbell
Run 800 Meters
20 Burpees Over the Barbell
10 Squat Snatches (135/95 lbs)
Run 400 Meters

**Time cap of 24 minutes.

 

Mobility:

Roll Posterior

Barbell Mash Quads

LAX Shoulders

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