07.26.17

Warm Up:1:00 light row 10 walking lunges with twist 6 squat jumps 1:00 light row 3x thru kip and cadence complex ( 2 kip swings + 2 knees to chest + 2 TTB) 1:00 light row 3x thru gymnastics complex (inchworm to plank + descend to bottom of push up + scorpion stretch to right and left + push up back to plank + walk feet forward to hands)

Mobility: Banded lat stretch x 1:00 Banded hip flexor stretch x 1:00 Thread the needle stretch x :30 each side Banded squats, clam shells and straight leg raises x 15 reps each

Skill: not for time 1-2 rounds of 1 rope climb 10 ring dips 10 alternating pistols

 

WOD: (15:00) 3-3:00 AMRAPs 2:00 rest

3:00 AMRAP 2,4,6...squat snatch and bar facing burpees 135/95 115/75 95/65 2:00 rest 3:00 AMRAP 2,4,6... power cleans and bar facing burpees 165/115 135/95 115/75 2:00 rest 3:00 AMRAP 2,4,6... deadlifts and bar facing burpees 315/205 275/185 225/135