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TUESDAY 150517

Warm-up:

Run or Row

Crossover Symmetry

10 Dive Bomber Push ups

Bear Crawl Down

Crab Walk Back

Banded Lat Stretch (palm up)

15 Squats

10 Pullups

 
Strength:

Four sets of:

Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each             @ 2 sec descend and 2 sec pause at the top of each rep

Rest 2 minutes

 

WoD:

Three sets of:

60 seconds of Max Reps Strict Supinated-Grip Pull-Ups
Rest 60 seconds

60 seconds of Hollow Hold or Rocks
Rest 60 seconds

60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold

Rest 60 seconds

Score is total pull-ups**

 

Mobility:

Banded Shoulders

LAX to shoulders

Mash Triceps

Roll Thoracic Spine

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