Saturday, 25 February, 2017
WARM UP – MOBILITY
Dynamic running warm-up and full body dynamic stretch.
Lacrosse ball: Pecs / anterior shoulder + QL / Low back (feet up on a bench/box)
Scorpions + Iron cross stretch
WOD A
GUNS N’ ROSES
Complete 5 rounds for time:
Run 400m
100 ft walking lunge steps
15 Bench press (135/95)
—
Scale BP weight to ~50-60% of 1RM.
Partner up w/ someone using the same weight as you and stagger your start by 2 mins.
ACCESSORY
3 rounds:
2-3 x Crossover Symmetry “Recovery” movements
2 min plank rotation: (30 front / 30 side / 30 side / 30 front)
