07.12.18 Mile Run with a Partner

Warm Up2 rounds: 400 m run 8 dips- stationary or dynamic 4- 6 reps each leg KB rack drop lunge https://www.youtube.com/watch?v=EjGByhYeO-Q 20- 30 sec hollow body hold

Mobility: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

Ankle stretch x :30 each side- elevate the foot and stretch in a spiderman lunge

Lateral banded walks over 2 plates stacked- band goes around ankles. Step lateral onto plate and off plate 10 reps each side

Psoas march- band around the soles of the feet- hands on a bench- hips stay up off the bench and you march your knees up as high as they can go- stretching the band apart. x 10 reps each side

Primer: 5:00 EMOM Slow Pull Power Clean + Power Clean + Hang Power Clean

*build load every minute

*slow pull should take :04 to move from the start position to the knees. Work on body position.

WOD 7:00 Time Cap with a partner complete a 1 mile run- switch partners every 200m (out the garage door and around to the street and back into the door by the bikes) max reps power cleans 135/95 or 115/75 or 95/65

team score= reps of power cleans plus extra bonus points for finishing the mile under the time cap. Example- team finishes run at 6:50, they receive 10 extra points (reps) added to their rep total from the cleans.

Post WOD 3 rds of 10 hollow rocks and 10 sec Superman hold