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WEDNESDAY 150909

Warm-up:
Row 500m
20 banded good mornings
15 dislocates
15 wall shoulder slides
Backwards bear crawl down
Handstand practice
Zombies back
12 scorpions
12 supermans

Strength and skill:
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

Partner WoD:
In teams of two, partners alternate rounds to complete five each of…
155/105 lbs Hang Power Cleans x 5 reps
100 Meter Run

Mobility:
Lax to plantar and shoulders
Roll posterior
Banded hamstrings

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