07.14.17 Clean running

Warm Up:2:00 row/bike/run/bball KB Shoulder Stacking x 15 seconds + Turkish Get-Up x 2 reps (right side) KB Shoulder Stacking x 15 seconds + Turkish Get-Up x 2 reps (left side)

and then . . .

Two sets of: Hip Bridges on bench x 10 reps Incline Push-Ups x 20 reps

Primer: 9:00 EMOM min 1: air chair swings 5-7 reps https://www.facebook.com/CFInvictus/videos/10155097755863501/ min 2: dynamic ring dips- keep feet on box and at the bottom of the dip use the legs to push out of the dip x 6-8 reps min 3: freestanding handstand practice x :45

WOD: 5 Rounds 3:00 of work/ 1:00 rest 400m Run max power cleans in remaining time 185/125 135/95 115/75