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TUESDAY 150908

Warm-up:

Row 500m

Crossover symmetry

15 hollow rocks

15 supermans

10 scorpions

15 slow squats….means do them slow

Bear crawl down

High knees back
Skill:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Arch to Hollow Rolls x 20 reps

(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Station 2 – Supine Ring Rows x 10-12 reps (2 sec descend)

(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary

(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
WoD:
Complete rounds of 21, 15 and 9 reps for time of:

Power Snatch (95/65 lbs)

Pull-Ups

Burpees
Mobility:

Mash lats

Roll posterior

Mash IT band

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