06.16.16

Rear Delt Warm Up Two sets of: T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) I Raises x 10 reps (face down, raising straight arms in front)

Primer: 3 sets of 4 TGU (2 each side) light weight

WOD: 800m Run 20 KB Russian Twists 35/26 10 KB single arm swings 35/26 (10 each side) 5 Ring dips 400m Run 20 KB Russian twists 10 KB single arm swings 5 Ring dips 200m Run 20 KB Russian twists 10 KB single arm swings 5 Ring dips