THURSDAY 8-25-16

WARM UP 2-3 X
200-250 Row or run
10 medball cleans
10 Push up plus(scap push ups)
10 Lunges
20-30 sec shoulder mobility on bar

SKILL
EMOM / for 12 min
1 Min 5/10 HSPU (scaled Wallwalks)
2 min 2/3Rope climbs
3. Min 30 sec -weighted plank
4 Min 30 sec Arch Rocks

 

WOD for time
CASH IN with 800 m run

then
10-20-30
BURPEES
WALLBALLS 20/14

then
Cash out 800 m run

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