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06.15.17

15
Jun

06.15.17

Warm Up
Foam roll or LaCrosse ball smash thoracic 2:00
Banded shoulder distraction :45 each side
Couch stretch x 1:00 each side
then…
30 Seconds Single Unders

3 Rounds:
12 Slow Air Squats
9 Sit-Ups
6 Slow Pushups

30 Seconds Double-Unders

Followed by 7 Slow Wall Squats

9:00 EMOM
Min 1: Romanian deadlift 5-6 reps @55-60% 1RM DL
Min 2: push ups 10-15 reps
Min 3: plank hold in hollow(scared cat back) x :40

WOD: 20:00 time cap
5 RFT
400m run
20 wall balls 30/20#

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