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THURSDAY 160721

Warm-up:

Run or Row

Crossover Symmetry

15 Hollow Rocks

15 Supermans

Bear Crawl Down

Crab Walk Back

15 Matrix Turns

15 High Box Step ups

5 Burpee Broad Jumps

15 Squats

 

Fitness:

Four sets of:

Bent-Over Barbell Row x 6-8 reps @ 2 sec descend
Rest 60 seconds

L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

 

WoD:

Five rounds for time of:
6 Strict Pull-Ups
18 Wall Ball Shots

 

Performance:

Four sets of:

Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 2 sec descend
Rest 60 seconds

L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

 

WoD:

Five rounds for time of:
5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots (20/14 lbs)

 

Mobility:

Banded Shoulder Stretch

LAX to traps

Mash Lats and Quads

Roll posterior

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