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10.17.17

17
Oct

10.17.17

Warm Up:
800m run
10 MB lateral throws to a partner
10 MB cleans + throw to a partner

Mobility:
Overhead Barbell Underarm Stretch x :30 with snatch grip :30 with jerk grip
Split stance adductor mobility x 1:00 each side : https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI

and then …

One set of:
Scap Push-Ups x 10 reps
Push-Ups x 10 reps
Dive-Bomber Push-Ups x 5 reps (push up into a cobra pose/seal pose)

Primer: Abs
8:00 EMOM
min 1: 10 shoot thrus (watch the first part of the video- shoot legs thru and back. that’s it)

min 2: :30 handstand hold
min 3: 15 v-ups or tuck-ups
min 4: :15 hollow hold

WOD
10:00 AMRAP
1 ring muscle up or 1 pull up
5 air squats
5 sit ups
each round you add 1 muscle up or pull up, 5 squats and 5 sit ups until time is expired

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