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Tuesday 10.18.16

17
Oct

Tuesday 10.18.16

Successful competitors have a given themselves permission to be coached.


Prep Work

3 min AMRAP
Bear crawl
Walking kick to toe touch

2X10 Single arm Dumbbell strict press
2X5 Burpee high jump

WOD
A.
10 min to build to previous 3RM push press

B.
On a running clock you will before each station 3X for max time/reps in 1:00
Hollow Rock
Strict ring pull ups
Lateral Hip lifts :30L/:30R
Shoot throughs
rest 1 min

C.
3X:30 Banded pec stretch
3X5 Reverse snow angles

D.
Optional conditioning
10X:30 on :30 Off airdyne @ 80% effort

Cool Down
Mobility
Post results

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