6:15 STRIKING  WOD

Dynamic Warm-Up – Mobility Prepare  for..

Primer:
2-3 Rds of:
Stone Over Shoulder (2-3)
Strongman Course: Leveraging the Atlas Stone 

1-2 Rope Climbs or scaling options
CrossFit 1664 ‘How to Scale Rope Climbs’ 

WOD 20 min AMRAP of:  Teams of 3
P1 200 Run (pacer)
P2 Rope climbs
P3 Stone over shoulder
–Full Team REST 1 min after each round–
*Score is total reps as a team (rope climbs + stones)

 

FLOW “Water”
Standing Shoulder stretch (fingers interlaced behind back)
Yoga – Wide Angle Standing Forward Bend Variation C 

Seated Wrist Pull Shoulder Stretch (high-mid-low angle)
Thread The Needle
Puppy pose
Down Dog (to chest on ground)
Flat thread the needle
Cobra
Repeat 3 times

 

Strongman:
Find heaviest farmers walk x25M

Then

Farmers carry for 25M until you can not hold on then dump 10:20# and repeat and continue down to just the bars (do not rest more than :30secs at the 25M point)

Then

Row 2000M AFAHP (as fast as humanly possible)

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