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11.14.16

14
Nov

11.14.16

IMG_4405 IMG_4403

Warm Up
With a Partner:
20 shuffle med ball passes
14 med ball clean + pass
10 each scap push ups + scap pull ups

Mobility:
Incline (up to 30″) push ups x 30- work on elbows in and the hollow hold position
Prone PVC pipe pass thrus x 10
Hold a PVC pipe with a wide grip in a prone position. With your head resting on the floor, pull the shoulder blades back and down to set. Bring the PVC pipe up and around your body, keeping the elbows straight. Bring the PVC pipe back to the start position.
Deep squat progressions x 6
Supermans x 15

Skill: Strict Press
5 reps @ 70%
4 reps @ 80%
3 reps @ 85%
2 reps @ 90%
1 rep @ 95%
*in between sets of presses, do 5 each side Bulgarian split squats with KB- elevate foot

WOD
For Time
30/25 cal row
G2OH x 20 155/105 135/95 115/75
25/20 cal row
Wall Ball x 40 20/14
20/15 cal row
Bar Muscle Up or C2B pull ups x 15
*sub jumping c2b pull ups

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