06.28.17- Armageddon

Warm Up:Partner row 200m plate squats 15/10 # Partner row 200m single leg Romanian DL with KB Partner row 200m banded squats

Mobility: Superhero Complex: Spiderman lunge + Superman hold: generally the spiderman lunge is held for 20-30 seconds per leg, immediately followed by a superman hold for 5-10 seconds. Hawaiian Squats x 10 reps- holding onto the rig, cross one leg over the knee of the other leg and squat down Deep squat progression x 5 reps Banded lat stretch x :30 each side


Primer: 10:00 EMOM Odd mins- C2B pull ups or your hardest pull up- pick the amount of reps that challenge you to be unbroken and still have rest in the minute Even mins- choice skill/mobility/stretch

Barbell Warmup With an empty barbell: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats


WOD: Armageddon For Time 1 mile run 50 burpees 30 clean & jerks 135/95