Wednesday, 24 August, 2016
WARM UP – MOBILITY
Dynamic running, hip, and shoulder warm-ups.
Review / tech: bar muscle-ups (jumping transitions), rope climbs, GHD sit-ups, and wall walks,
WOD A
THIS IS WHAT YOU CAME FOR
Complete for time:
800m Run
50 Wallballs
10 Burpee bar muscle-ups (scale to jumping mu’s)
800m Run
50 Ball Slams (30/20)
10 Rope climbs
800m Run
50 GHD Sit-ups (Adv. athletes only – scale to ~30 reps sub V-ups)
10 Wall walks
ACCESSORY
Crossover Symmetry: Iron Scap
w/ 3 x 60s Weighted plank holds. One every 2-3 CS movements.
