Saturday, 29 July, 2017
WARM UP – MOBILITY
1km run – steady pace
Dynamic joint warm-up / stretch
Roll out: calves, quads, glutes, back, lats, triceps
WOD A
10-12 min of Gymnastics practice / play time
Ideas: Beatswing / Kipping pull-ups
Handstand holds / Walking
Ring inversions / Lever progressions / Skin the cat
WOD B
FIGHT GONE BAD
3 Rounds of 1 min per station for total reps, rest 1 min between rounds:
Wallballs 20/14lb
Sumo Deadlift High Pull 75/55lb
Box Jumps 20″
Push Press 75/55lb
Row Cals
ACCESSORY
3 rounds:
6-8/side x KB Single leg RDL (@3111)
12-15 Dumbbell Bench press
12-15 x Dumbbell or Plate Reverse Flys
—
Cooldown & Stretch
