04.17.17 Farmer Carry Fun

Warm Up:3 easy rounds of: 10 empty barbell presses 10 per leg split squat 200m jog

Primer: Banded air squats x 15 Banded glute bridges x 15 Russian baby makers x 10 Spiderman crawl x 2 lengths of gym

Skill: Back squat 3 sets of 10 reps @ 50% 1RM

WOD: 3 Rounds 21 Wall balls 20/14 21 TTB then... Farmer Carry 200m (fence and back) 53/35 each hand then... 10 Burpee wall climbs (do a burpee with feet against wall, climb nose to wall, then descend to flat on floor) then... Farmer Carry 200m 53/35