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07.14.17 Clean running

14
Jul

07.14.17 Clean running

Warm Up:
2:00 row/bike/run/bball
KB Shoulder Stacking x 15 seconds + Turkish Get-Up x 2 reps (right side)
KB Shoulder Stacking x 15 seconds + Turkish Get-Up x 2 reps (left side)

and then . . .

Two sets of:
Hip Bridges on bench x 10 reps
Incline Push-Ups x 20 reps

Primer:
9:00 EMOM
min 1: air chair swings 5-7 reps https://www.facebook.com/CFInvictus/videos/10155097755863501/
min 2: dynamic ring dips- keep feet on box and at the bottom of the dip use the legs to push out of the dip x 6-8 reps
min 3: freestanding handstand practice x :45

WOD:
5 Rounds 3:00 of work/ 1:00 rest
400m Run
max power cleans in remaining time 185/125 135/95 115/75

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