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WEDNESDAY 150902

Warm-up:
Run 400m
15 dislocates
20 banded good mornings
15 squats
Bear crawl down
Inch worm back
10 pull-ups
10 push ups

Strength and skill:
Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 3 reps
(build in load with the goal of making the last two sets today’s heavy triple)
Station 2 – Muscle-Ups x Max Reps
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
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:
In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Russain Kettlebell Swings (52/35#)
15 Ring Dips
E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B rows 250 meters, etc….
Score is rounds and reps

Mobility:
Couch stretch
Roll thoracic and posterior
Pigeon stretch

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