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07.09.18

9
Jul

07.09.18

Warm Up
3 Sets

6 Half Kneeling Bottom Up Kettlebell Press/arm

12 Side Plank Rotations/arm https://www.youtube.com/watch?v=RXlHKL_NEN8

6 KB swings

Primer:
10 wall slides
10 alt. reps KB rack drop lunges https://www.youtube.com/watch?v=EjGByhYeO-Q
10 prisoner Kang squats
10 each side lateral banded step overs- use the plate from the drop lunges

Take 10:00 to warm up deadlifts and gymnastics skills
WOD
21:00 EMOM
min1: burpee box jump overs x 5 + C2B pull ups x 6
min 2: deadlift x 6 225/155 or 185/135 + wall balls x 8 20/14#
min 3: handstand walk x 10- 15′ or DB press x 8 35/20#
**scale reps per minute if an athlete isn’t getting any rest

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