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05.03.18

3
May

05.03.18

Warm Up
400 Meter Light Jog into:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers

Mobility:

Two sets of:
Dumbbell suitcase RNT split squat x10 reps each side https://www.youtube.com/watch?v=8htaPttaaVA
Dumbbell single leg RDL x 8 reps each side https://www.youtube.com/watch?v=frXMwmAedBU
Inchworm Walk + Scap Push-Up + Press Up x 5 reps

WOD
Every 3:00 for 15:00
complete
2 strict hspu from the box or on the wall
8 box jumps 24/20″
10 DB thrusters 50/35 35/20

If time remains: POST WOD
3 rounds not timed- athlete chooses load on sled (103# sled)
Sled drag forward – to the fence
Sled pull backwards- from the fence to the start line

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