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SATURDAY 160903

Warm-up:

Individual….

Run 200m

Crossover Symmetry

15 Dislocates

Group…

Banded Lat Stretch

Samson Lunges Down

Butt Kickers Back

Banded Partner Sprints Down and Back

5 Burpees

Warm-up Movements

 

Fitness and Performance:

 

Partner WOD:

Buy-in 800m Run

4 Rope Climbs or 30 Ring Rows

Then

Complete rounds of 45, 30 and 20 reps for time of:

Deadlift (225/155 lbs)
Chest-to-Bar Pull-Ups/Pullups
Bar Facing Burpees

**Break up work as needed

Time cap: 35 Minutes

 

Mobility:

LAX to Shoulder and Pecs

Banded Shoulders

Roll Posterior

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