110819

Friday

Warm Up:
800m Run
2 lengths Bear Crawl
2 lengths Crab Walk
Lay on Back: kick opp leg to opp. arm (10 reps each leg) keep moving, hold 1 sec only
Lay on Stomach: Head down, arms out, palms down: Kick opp leg to opp. arm (10 reps each leg)

Skill: Pushup/HSPU
If you have not done this before:
Pushup Test: Warm up with 1 set of max pushups.  No Knees allowed on pushups.

Scaling will be with plates/mats.

Set: 3 rounds of 5 to 8 pushups/HSPU's. Rest 2 to 3 mins between sets, and do mobility stretches between sets.If Tuesday was succesful, add one more pushup/hspu per set.

WOD: Complete as many reps as possible in 25 minutes.

20 calorie row
30 Wallballs 20/14lb
20 toes to bar
30 Box Jumps 24in/20in
20 SDHP 2 pood/1.5 pood
30 Burpees
20 shoulder to overhead 135/95
3 rope climbs or 200m legless row

Patrick Baraber 11:12 (108lb kb, 120 foot sled pull, sled plus 165lbs)
Samantha Briggs 13:06 (75lb kb, 120foot sled pull, sled plus 115lbs)