Friday 170616

Dynamic Warm-Up – Mobility
Prepare to for..

WOD:
A
3 Rounds for time of:  (21 Min time cap)

15/12 Cal bike
30 Walking lunges
15/12 Cal row
30 GTO (Ground To Overhead)
15/12 Cal ski
30 Single Arm DB/KB Push Press (15 each arm) 

GTO: 35/25 25/15
Push Press:
Men: 35/30/25 DB/Blue KB
Women: 20/15/10 DB/ Yellow KB

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

ABOVE and BEYOND: 

B: Alternate for 3 rounds of:
B1: Single leg biased deadlift 8-10 reps per leg 

B2: 10-15 band pull aparts 

B3: Practice snap to hollow, and/or ring swings.

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