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WEDNESDAY 160113

Warm- up:

Row 500m

Crossover Symmetry

10 push ups

10 pullups

Bear Crawl down

Broad Jumps back

15 leg swings

15 matrix turns

10 GHD situps

 

Skill work:

Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb x 2 ascents

Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters

 

WoD:

Four rounds for time of:

14 Alternating Dumbbell Snatch (55/35 lbs)

14 Toes to Bar

400 Meter Run

 

Mobility:

Mash Calf/achilles on KB Handle

Roll Posterior and Lats

Lax shoulders

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