100719

Who knew the overhead walk would be the easiest

Monday...Please note, NO 5:30 am class today...regular evening schedule

Warm UP:
400m run
100' walking lunge with 2 second hold at bottom with arms resting on ground (active stretch)
10 pass thrus
Then: 2 rounds
10 overhead squats (2nd round, add weight)
10 shoulder press (2nd round, add weight)
10 pullups
10 pushups
10 kettle bell swings( american)

WOD

Set a cone at 20 meters. Five rounds for time of:
185lb/115lb barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95lb /65lb barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Times to beat: Rob Orlando 18:23(w 20lb vest), Kristan Clever 26:26 (115lb/16lb/65lb)