May 5, 2017

A:Warm Up
2 Minutes of Jump Rope
Then…
3 Rounds:
6 hollow to supermans
8 Speed Skaters
10m alligator walk
12 Squats

Then…
Dowel Overhead Squat Prep:
10 Passthroughs
5 Windmills L/R
10 Overhead Squats
10 Passthroughs at the Bottom of squat
10 Shoulder Press from Behind the Neck at the Bottom
10 Overhead Squats with palms up if possible

​B: Metcon (No Measure)
10-12 minutes of skill work.
Athletes choice

C: Metcon (Time)
1000 / 750m Row
Then...
8 rounds
4 Squat Cleans @ 115/75
6 lateral burpees over bar
Finish with...
800m run
RX+ 135/95