10.05.17 Strong Man Part 2

Warm Up:200m run 200m row then... 5,4,3,2,1 Strict Pull-Ups Spiderman and Reach, each leg Kip Swings Deep squat progressions

Mobility: banded hip flexor stretch x :30 each side banded air squats x 20 reps banded clam shells x 10 reps each side ankle stretch x :30 each side

Primer: 8:00 EMOM min 1: Pistols x 8-10 reps each side Option A: from behind- 2 styles (foot behind on ground and foot wrap) Option B: in front- 2 styles (chair pistol and sliding pistol) https://www.instagram.com/p/BZBVX5HBdcV/embed/?autoplay=1 min 2: Single leg RDL with KB x 8-10 reps each side

WOD 4 Rounds 100m sprint Rest:30 100m sprint Rest :30 16 (8 each side) alternating sledgehammer strikes on tire Rest :30 120 foot sled push with body weight on sled Rest 1:00