6:15 STRIKING  WOD

Dynamic Warm-Up – Mobility Prepare  for..

A: WOD
6 Rounds for time of:
5 Manmakers 30/20 DB
Rest 1 min
20 Situps
Rest 1 min
15 WallBall Shots 20/14 lb
Rest 1 Min
* Stimulus goal is to “UB” Unbroken on all movements

ROMWOD FLOW: “Earth”
Seated breathing (knees or crossed) 5 deep, long breaths
Seated Side Reach 10 breaths (5 each side)
Child’s Pose 5 breaths
Cat/Cow
Down Dog 5 breaths
Pigeon  5 breaths

 

Strongman:
Find Max effort floor press x1

Then

6 Rounds of:
Floor press x5@7RPE

12 inch depth jump to 24” box x5

KB figure 8 to hold x10

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