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05.04.17

4
May

05.04.17

Warm Up
400m Run
primal crawl: start on all 4s and then lift knees off the floor just slightly. In this crawl position, move 5 steps forward, 5 steps backwards, 5 to the right side (where you move right hand and right foot at the same time) and then 5 to the left side.
5 x slam ball cleans
5 x slam ball throws over your back
5 x slam ball lateral throws
Mobility:
Banded pec stretch or banded bully stretch x :30 each side

Thoracic Spine stretch with band- Get into the band like you are doing a banded good morning. Then take the band and tuck in under the armpits so the band lays on your thoracic spine- flat across your back. Grab the rig with both hands, hinge at hips and lower your chest and head to feel the stretch in the upper back and shoulder area.
Hold for :45

Downward dog HSPU x 6-10 reps
Wall walk + 10 thigh taps
Russian baby makers x 10 reps
Wall walk + 2 burpees
Skill: Push Press
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep
Rest 2 minutes between sets
WOD
3sets with 3:00 rest in between
250m run
20 unbroken wall balls 20/14
20 KB swings 32/24kg
* this should be a sprint for each round
*record all 3 rounds on the board

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