170726
Warm-up
Warm-up
coach led
Warm-up
wod prep: supine twist, partner straddle stretch
Metcon
Metcon (Time)
run 800m
10 burpees
10 single arm oh squats R (45/35/25)
10 single arm oh squats L
run 400m
5 burpees
5 single arm oh squats R
5 single arm oh squats L
10 burpees
10 single arm oh squats R (45/35/25)
10 single arm oh squats L
run 400m
5 burpees
5 single arm oh squats R
5 single arm oh squats L
12 minute cap
Rest
<div class="soswodify_component_comment" 2 minutes
Metcon
Metcon (Time)
400m pinch grip carry (25/15 ea)
45 hr push-ups
35 sit-ups
25 flutter kicks
15 air squats
45 hr push-ups
35 sit-ups
25 flutter kicks
15 air squats
10 minute cap
Optional Additional Conditioning
Metcon
Shoulder Press. KB hang from the bar for instability 3 x 10-12
KB Pendlay Rows 3 x 8-10
Mobility and Recovery