11/28/2017

Warm Up

10 Scapular pull up
10 Push up plus only
10yd Samson
10yd Inverted hamstring
30s Chest stretch
10 Pike push up
10 Multi position squat
 10yd Walking quad
 10yd Side lunges
 30s Wrist stretch 

Strength/Skill

 Ring Work 
15min to work on 2 modifications of choice:
-Ring row
-Ring pull up
-Ring T2B
-Skin the cat
-Ring dips
-Muscle up 

WOD

For Time
20 Burpees
15 Dead lifts (185/135/95)
15 Box jumps (24/20/18)
10 Dead lift (255/175/125)
10 T2B
5 Dead lifts (295/205/175)
800m run

 

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