09.22.16

Warm Up:2 rounds not timed 200m run 10x single leg RDLs with KB 3x wall kick ups or wall walks 10x GHD sit ups

Skill: Box squats 6 sets of 3 reps- build load squat to box where legs are at a 90 degree bend, sit tall, then drive up

WOD: shoulder stability 20:00 EMOM min 1: 2-3 reps each side TGU- athlete determines load to keep up with reps min 2: 50' alligator walk with feet on scooters- or plank hold for :45 (feet stay on scooter while you position body in a plank and walk forward on hands)

https://www.crossfitinvictus.com/blog/fun-with-furniture-sliders-alligator-walks/