6:15 STRIKING  WOD

Dynamic Warm-Up – Mobility Prepare  for..

Primer:
4 KB front rack lunges (double KB’s)

WOD:
15 minute AMRAP of:
2,4,6,8,10 etc…
KB Front rack lunges Green/Blue
100 m run before each round

ROMWOD:
Twisted Cross
Biggest Winner 2016. Mobility Week 3 – Twisted Cross 

Banded hamstring stretch
Band Assisted Stretches for Hamstrings, Hips and Groin 

KB Shoulder hold
Improve Your Shoulder Positioning In The Press & Rack | Feat. Kelly Starrett | Ep. 175 | MobilityWOD 

KB peck/shoulder smash
MEATHEAD MOBILITY: E.39 KETTLE BELL SMASH (pec and lat)  

Strongman:
Find max yoke walk 25M

Then

6 rnds of:
Yoke walk 25M w/ 8:9RPE
Assault bike 10,20,30,30,20,10
Clean Thruster x 3@175/135

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