12-SEP-14

A.

-Group Joint Warm Up

-200m run

3 rds NFT

8 Ring Rows

4 Tire Flips

2 Wall Climbs

 

B.

Skill Test:

Max Pull Ups (without coming off bar)

 

C.

Strength:

Deadlift B3-2

3@ 84%

3@ 86%

3@ 88%

 

D.

WOD:

For time.

600m Run

50 Wall Balls

400m Run

30 Ring Push Ups

200m Run

10 Deadlifts 315/225#

 

E.

Mobility:

1 Min T-spine

1 Min Quad smash (roller) each side

1 Min Seated splits against wall

1 Min Medial shin smash and floss (lacrosse ball)

 

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