Warm-up:
Individual…
Row 500M
Crossover Symmetry
10 Yoga Push ups
Group…
Zombie Walks Down
High Knees Back
3 Wall Walks
10 Burpee Pull-ups
Fitness:
Four sets of:
Turkish Get-Up x 2 reps each arm
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2 sec descend
Rest 45 seconds
Kettlebell Swing x 15-20 reps
Rest 45 seconds
WoD:
In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
Dumbbell Man-Makers x 5 reps
(push-up, row left, row right, power clean, push press)
Performance:
Take 15 minutes to build to today’s heavy Push Press
WoD:
In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
3 Power Cleans (135/95 lbs)
6 Push Presses (135/95 lbs)
9 Push-Ups
Time Cap of 16 Minutes
Mobility:
LAX to Pecs/Shoulders
Roll Posterior
Banded Shoulders