Apr 23 2016

WARM UP – MOBILITY

Dynamic running warm-up
Banded shoulder stretch out: Overhead/Lats + Pecs
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3 rounds alternating:
A: 1) Handstand hold 20-30s 2) HS Shrugs x 8-10 3) Controlled negatives or HSPU x 5-7

B: 1) Scap Pull-ups x 8-10 2) Ring Rows x 8-10 3) Controlled negatives or strict pull-ups

Short tech session on kipping pull-ups and HSPU’s

WOD A

DEL

25 Burpees
400m ball run (20/14)
25 Weighted pull-ups (20/10lb)
400m ball run (20/14)
25 Handstand push-ups
400m ball run (20/14)
25 Chest-to-bar pull-ups
400m ball run (20/14)
25 Burpees