05-31-14

A.

Spiderman stretch

Run 200m-

Then

3 rds not for time

6 Strict pull ups

8 Ring dips

10 Wall balls

 

B.

5 rds

1 min max handstand walk for distance (spotter if needed)

1 min rest

 

C.

WOD

30-20-10

Cal Row

Pull Ups

Back Squats 135/95#

Toes to bar

 

D.

:45 sec couch stretch each leg

1 min mobility pec minor each side

1 min roll out hamstrings each leg

1 min squat therapy

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