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WEDNESDAY 160810

Warm-up:

Individual…

Row 500m

Crossover Symmetry

10 Yoga Push ups

Group…

High Knees Down

Zombie Walks Back

Bear Crawl Down

Backwards Bear Crawl Back

Inch Worms Down

Skipping High Knees Back

 

Fitness:

Three sets of:

Deadlift x 6-8 reps @ 2 sec descend
Rest 60 seconds

Wall Climbs x 3-5 reps
Rest 60 seconds

Double-Under Practice x 60 seconds
Rest 60 seconds

 

WoD:

In teams of two, partners alternate rounds to complete five each of:

Dumbbells Ground to Overhead (DB in each hand) x 5 reps
100 Meter Run

 

Performance:

Four sets of:

Deadlift x 4-6 reps @ 2 sec descend
Rest 30 seconds

Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes

 

WoD:

In teams of two, partners alternate rounds to complete five each of:

5 Hang Power Cleans (155/105 lbs)
100 Meter Run

 

Mobility:

Lax to Shoulders/Pecs

Roll Posterior

Lax to Plantar

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