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

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

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