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MONDAY 150223

Warm-up:
Run or row
Crossover symmetry
15 dislocates
10 push ups
Hand stand practice
Bear crawl down
Crab walk back
5 strict pull-ups
10 GHD sit-ups

Strength:
Every minute, on the minute, for 8 minutes…

Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of…

Strict Shoulder Press x 1 rep @ 101-105%

WoD:

Complete as many rounds and reps as possible in 7 minutes of…

7 Strict Handstand Push-Ups or Kipping
7 Ring Dips
7 Burpees

Mobility:
Lax to shoulders
Partner roll triceps
Lax to traps on barbell

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