WEDNESDAY 8/23/17

WARM UP 3 Rounds
200 m run
10 LEG SWINGS Each L/R
10 SHPT
10 OHS
5 bar taps
10 Samson stretch
Step forward into a lunge with the knee of the rear leg touching the floor. Stretch your hands up towards the ceiling as you sink into the lunge and push your hips forward as your arms reach back behind you. … This move stretches and lengthens the arms, shoulders, and back while stretching the hip flexors as well.

GYMNASTIC SKILL 10 min
0dd min
2/5 Strict PullUps (advance add weight)
EVEN MIN
MAX UNBROKEN SET
Kipping pull ups/C2B (advance)
*Women 2-3 men 5-7 strict pull-up

 

WOD
4 Rounds for time
400m Run
25 Yard OH Walking Lunge 135/95# (Scale 95/65)
*The goal here is continuous movement, try and pick a weight you can do unbroken on your first time but then it should be tough the subsequent

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