TUESDAY 6-7-16

WARM UP 3X
100 m run
10 Leg swings
10 airsquats
10 shoulder taps/around the world
10 X Alt Hallow hold to superman w/5 sec hold in each

MOBILITY
*COUCH STRETCH 1 – 2 min each side
*BANDED SHOULDER MOBILITY
STRENGTH
20 min to establish a HEAVY SQUAT CLEAN + 2 Front Squats
WOD 1
(1 min transition in-between )
A)
partner Relay(tag partner)
400 sprint(200 /200)as fast as you can..
Time cap of 3 Min

1 min transition

B)
3 Min to complete MAX distance
HANDSTAND WALK(RX)
Switch every 5 ft
WHEEL BARREL(Scaled)
Switch every 5 ft
C)
3 Min to complete max distance OH CARRY
RX 185/125
SCALED 135/75

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