Saturday, 16 July, 2016

WARM UP – MOBILITY

Dynamic hip / hamstring / shoulder warm-up

2 rounds:

12-15 Green band pull-throughs

8-10 Ring rows

20-30s Handstand hold (and/or) Handstand shrugs / negatives

Banded posterior chain floss

WOD A

DEADLIFT X 3

15 min to build to a heavy triple deadlift

Between deadlift sets complete 3-4 sets of 6-8 reps of kipping or strict handstand push-ups or progression work.

WOD B

RANKEL

AMRAP 20 Minutes:

6 Deadlifts (225/155)

7 Burpee pull-ups

10 Kettlebell swings (32/24kg)

Run 200 meters