Friday, 21 July, 2017
WARM UP – MOBILITY
5 mins dynamic lengths
—
2 Rounds:
1-2 Wall Walks / shrugs
6-8 Beat Swings / knee tucks
4-6 Single Leg Box Step-ups per side / pistol warmups if you know where you’re at
WOD A
GYMNASTICLES
15 min AMRAP:
8 Handstand Pushups
10 Alt. Pistols
12 Toes To Bar
—Exactly 10 mins to rest and setup for WOD B—
WOD B
MIND GAMES
For time:
100 Shoulder To Overhead 115/80lb
*Every time you break your set you must do 5 Burpees Over Bar and 5 Box Jumps 30/24″
—
-You can rest in the front rack position or overhead, anywhere else and your set is over
-Choose a weight that you can do 10-15 UB with the first round
ACCESSORY
1) 3-5 sets:
8-10 Bicep Curls w/bar or DB’s
8-10 Skull Crushers w/bar or DB’s
—
2) Crossover Plyo
